Workout

Warm-up (500)
10 x 50's on :55
 
Set (1800)
2 rounds
12 x 75
1-6 free on 1:10
...descend 1-3 
7-12 stroke on 1:30
...descend 1-3 

Set (400)
3 rounds
4 x 25 free on :40 
…25 FAST/25 easy-long stroke
…rest :30
100 scull at end of 4 rounds

Cool-down (400)
400 EZ choice of equipment