Workout

Warm-up (600)
600
...50 swim/50 kick 

Set (400)
Pull 400
…1,3-3cb
…2,4-5cb 

Set (1200)
Swim 12 x 100 free 
1-4 stroke on 2:00
5-8 free on 1:45 
…descend 1-4 80%
9-12 free on 1:30 
…hold steady pace

Set (500)
10 x 50
...fast turns
..mid pool

Cool-down set (300)
100 kick 
200 drill
...finger tip