Workout

Warm-up (1200) 20 MINS
300 swim 
300 kick 
300 pull 
300 drill

Set (700)
12 x 50 
1-6 free on 1:00 
...descend 1-3 
7-12 stroke on 1:15 
...descend 1-3 

100 scull 

Set (500)
4 rounds
4 x 25 free on :40 
…25 FAST/25 easy-long stroke

100 scull 

Cool-down (400)
400 EZ choice of equipment