Workout

Warm-up (1200)
500 (25 free/25 stroke) 
400 IM drill
300 kick choice 

Set (1800)
400 swim 
…25 free/25 stroke- r:30
4 x 50 stroke on 1:00 
…d1-2 

300 swim (25 free/25 stroke)  
4 x 50 free on :45
…d1-4 

200 swim (25 free/25 stroke) r:30 
4 x 50 stroke on :55 
…d1-2 

100 free on 1:30
4 x 50 free on :40 
…d1-4 

Set (200)
T - 200 kick - no fins

Cool--down
200 EZ