Workout

Warm-up (600) 
600 free 
…every 3rd 50 back

Set (900)
500 pull 
400 kick 
…last 100 no fins

Set (1500)
400 IM (50 drill/50 swim)
300 solid
200 IM
100 FAST 
10 x 50's on 1:30 
...25 free/25 FAST stroke 

Cool-down (200) 
200 EZ drill 
…w/fins