Workout

Warm-up (500)
500 swim
…every 4th 25 non-free   

Set(500)
10 x 50’s kick on 1:00

Set (500)
500 pull 

Set (1400)
2 rounds 
6 x 50's on :55
…25 stroke/25 free
…choice of stroke 
3 x 100 free on 1:30
...d1-3 

Set (200)
4 x 50's FAST on 1:15
…choice of stroke 
...MOP

Cool-down (100)
100 moderate to EZ