Workout

Warm Up (600)
Swim 300 
Kick   200
Pull   100

Set (600)
2 rounds
2 x 50 kick/swim on1:00
4 x 25 descend 1-4 on:30

100 easy

Set (1500)
6 x 100 on 1:25
4 x 75 1:15, 1:10, 1:05, 1:00
100 easy
4 x 75 on1:00
2 x 100 on1:20

100 easy

Set (200)
4 x 25 on1:00
...2x25 -fly arms with flutter kick
...2x25 - breast arms with flutter kick

4 x 25 @1:00
...2 fly/flutter strokes
...2 breast/flutter strokes

Set (200)
200 Easy choice swim