Workout

Warm-up (600)
200 swim 
200 kick (no board)
200 pull (no paddles)

Set (1200)
2 rounds
12 x 50 
1-6 free on 1:10
...descend 1-3 
7-12 stroke on 1:20
...descend 1-3 

Set (500)
4 rounds
4 x 25 free on :45
…25 FAST/25 easy-long stroke

100 scull 

Cool-down (400)
200 moderate
200 easy