Workout

Warm-up (500)
300 swim
100 kick
100 drill
 
Set (600)
12 x 50 on 1:00
...25 drill/25 build
Odds: free
Evens: Stroke

Set (1600)
8 x 200 on 3:45/4:00 
R1: fly, back, breast, free
R2: free, fly, back, breast
R3: breast, free, fly, back
R4: back, breast, free, fly

Set (800)
2 x 400 pull

Cool-down (300)
100 kick
200 choice