Workout

Warm-up (500)
300 swim
200 drill

Set (1100)
8 x 50 on 1:00
...stroke/fr 
200 on 3:15
6 x 50 fr/:50 
200 on 3:15

Set (1800)
8 x 50 fr/:55 
200 fr on 3:15
6 x 50 on/:40
200 fr on 3:30
4 x 50 fr/:45 
200 fr on 3:45
2 x 50 EZ/1:00
200 FAST!

Cool-down (100)
100 ez