Workout

Warm-up (500)
300 swim, 200 drill
100 stroke

Set (300)
6 x 50s on 1:00
25 fly/25 Free

Set (1800)
4 rounds
100 on 1:30 
150 on 2:15
200 on 3:00

Set (300)
4 rounds
...25 fast Kick on :30, 
...50 ez swim on 1:00

Cool-down (300)
100 kick
200 EZ