Workout

Warm-up (500)
500 choice 

Set (400)
2 x 200 breast 
…25 drill, 25 swim 

Set (600) 
12 x 50's on 1:00 
...25 HARD free/25 EZ free 

Set (600)
8 x 75's on 1:15 
25 free/25 breast /25 free
 
Set (800)
4 x 200 pull
...3 cb  
...descend 1-2

Cool-down (400)
100 kick
100 swim
...50 kick/50 swim