Workout

Warm-up (600)
400 swim
…50 free/50 drill
200 kick

Set (900)
3 rounds
3 x 50 as follows:
  1) 25fl/25fr on :50
  2) 25bk/25fr on :55
  3) 50br/50fr on1:00
1 x 100 on 1:20
50 ez on 2:00
 
Set (1800)
2x100 (1 EZ/1 fast)
2x100 best pace

2x100 (1 EZ/1 fast)
4 x 75 best pace

2x100 (1 EZ/1 fast)
6 x 50 best pace

2x100 (1 EZ/1 fast)
8 x 25 best pace

Cool-down (100)
easy 100 warm down