Workout

Warm-up (1200)
400 free 
400 kick 
400 pull 

Set (200)
200 breaststroke 
...long streamline-extended strokes 

Set (1800)
2 rounds 
8 x 75's on 1:10 
...25 free/25 stroke/25 free 
6 x 50's HARD FREE on :45 
rest 1:00 

Cool-down (200)
200 EZ