Workout

Warm-up (500)
SKIPS (5 x 100)
100 swim, 100 kick, 100 IM,  
100 pull, 100 swim

Set (1100)
6 x 50 on 1:00
...25 kick/25 swim
8 x 25 on :30
…6 fast strokes off wall
12 x 75 on 1:15 
...25 free/25 back/25 sprint

Set (1000)
5 rounds
50/50/75
1st 50 on :50 
2nd 50 faster on :40
75 SPRINT on 1:15
EZ 25

Set (600)
12 x 50 on :45
...descend 1-4

Cool-down (200)
100 EZ backstroke
100 EZ free