Workout

Warm-up (500)
300 swim
200 pull
...breathe every 3,5,7,5 per 50

Set (800)
600 swim
...every 4th 25 kick
200 back

Set (900)
12 x 75's on 1:00 
…d1-4 to FAST

Set (600)
24 x 25's  MOP on :30 
odd - good form - Max. DPS - streamline past flags 
even - SOLID effort 

Cool-down (200)
200 moderate to EZ