Workout

Warm Up (600)
12 x 50's on :55

Set (1200)
2 rounds
12 x 50 
1-6 free on :45
...descend 1-3 
7-12 stroke on 1:00 
...descend 1-3 

Set (500)
4 rounds
4 x 25 free on :30 
…25 FAST/25 easy-long stroke
…1 min betweem rounds

100 scull 

Cool-down (400)
400 EZ choice of equipment