Workout

Warm-up (500)
400 choice
100 kick

Set (500)
10 x 50 on 1:00 
...25 drill/25 Swim

Set (1400)
6 x 100 Fre3
...1:40/1:30
...descend 1-3

4 x 200 free
…2 on 3:15/2 on 3:00

Set (400) 
Pull 400
…5 cb

Cool-down  (200)   
100 kick
100 swim EZ