Workout

Warm-up (500)
200 swim, 100 kick  
100 drill

Set (600)
12 x 50’s kick on 1:00
...fins
...under/over

Set (500)
500 pull (5cb) 

Set (1600)
2 rounds 
6 x 50's on :55
…25 stroke/25 free
…choice of stroke 
3 x 100 free on 1:30
...d1-3 
2 x 50's FAST on 2:00
…choice of stroke 

Cool-down (200)
200 moderate to EZ