Workout

Warm-up (600)
12 x 50's on :50
…every 4th 50 stroke
 
Set (600)
2 rounds
4 x 75 choice of stroke
(25 technique/50 build on 1:20)
 
Set (1200)
2 rounds
4 x 150's on 2:45 
...50 free/50 choice/50 free 
...IM order 

Set (500)
5 x 100's choice on 1:45 
...25 hard/50 moderate/25 hard
…good streamlines/turns

Set (300)
6 x 50 kick on 1:00
25 hard/25 easy

Cool-down (200)
200 EZ choice