Workout

Warm-up(500) 
2 x 200 swim
2 x 50 kick

Ser (600)
12 x 50 on :55
...choice drill

Set (2200)
4 rounds
200 free swim on 2:45
...build
4 x 50 free on :45
...d1-4
50 easy on 1:00
100 FAST

Cool-down (200)
EZ 100 backstroke
EZ 100 swim