Workout

Warm Up (600)
4 rounds
100 fr/50 stroke drill

Set (400)
4 x 50 free on 1:15 sec 
take 24 strokes then sprint kick rest of length

Set (600)
100 free on 1:40
2 x 50 swim on :50
100 free on 1:40
2 x 50 kick/swim on :55
100 free on 1:30
2 x 50 free/stroke 1:00

Set (1500)
3 rounds
150 free on 2:45
150 on 3:00
...50 stroke, 50 kick, 50 swim
150 free on 2:30
50 easy on 1:30

Cool-Down (100)
100 choice