Workout

Warm-up (600)
300 swim, 200 kick, 100 drill
  
Set (600)
4 x 150 on 2:15
1) 50 kick/50 free/50 kick  
2) 50 stroke/50 free/50 stroke  
3) 50 drill/50 free/50 drill  
4) 150 free  
 
Set (1200)
4 rounds
2 x 50 build on 1:00
2 x 100 on 2:00
50 EZ
1st 100 is pace
2nd 100 is all out fast! 
 
Set (300)
12 x 25 on :30
odds: fast choice  
evens: EZ

Set (300)
300 pull
 
Cool-down (200)
200 EZ