Workout

Warm-up (500)
200 swim, 200 kick, 100 drill

Set (600)
12 x 50 on :50
…odds: technique                                                 
…evens: descend  

Set (2200)
500 free on 6:30                                            
2 x 250 on 3:15
 build to fast 100, 75, 50, 25
500 steady 6:15 
10 x 50 pace on :40 
200 easy

Cool-down (200)
200 EZ