Workout

Warm Up (600)
2 rounds
200 free
50 stroke 
50 kick

Set (600) 
8 x 75 on 1:15
…odd-drill
…even- 6 h/6 ez

Set (600)
4 rounds
25 on :45
50 on :45
75 on :45
 
Set (600) 
3 rounds
4 x 50 on 1:00
…descend 1-4
2 x 50 on 1:30
…sprint
 
Cool-down (200)
200 EZ choice