Workout

Warm-up (600)
400 Swim
200 pull(breathe 3,5,7,5 per 50)

Set (600)
8 x 75 on 1:15
…25 scull/25 smooth/25 fast  

Set (2000)
4 rounds
100 kick on  2:15
100 drill 1:45  
6 x 50     
…1st rd of 50s fly  on :55
…2nd rd  back on :55
…3rd rd breaststroke on 1:00
…last round Free :45

Set (600)
Pull 2 x 300 
…descend 1-2
…rest 15 sec. 

Cool-down (200)
200 EZ