Workout

Warm-up (200)
200 swim

Set (600)
12 x 50's on :45
...steady pace
 
Set (1800)
2 rounds
12 x 75
1-6 free on 1:00
...descend 1-3, 4-6
7-12 stroke on 1:20
...descend 7-9, 10-12

Set (600)
3 rounds
4 x 25 free on :30
…25 FAST/25 easy-long stroke
100 scull 

Cool-down (200)
200 EZ choice