Workout

Warm-up (600)
600 swim
…every 3rd 50 non-free   

Set(500)
10 x 50’s kick on 1:00

Set (500)
500 pull (5cb) 

Set (1600)
2 rounds 
6 x 50's on :50/:55
…25 stroke/25 free
…choice of stroke 
3 x 100 free on 1:20/1:30
...d1-3 
6 x 50's FAST on 1:00/1:10
…choice of stroke 

Cool-down (200)
200 moderate to EZ