Workout

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

Set (450)
3 rounds
50 kick on 1:05
50 stroke on :55
50 swim on :45

Set (1500)
4 x 25 free on :20  
50 easy swim
4 x 50 on :40  
100 easy swim
4 x 75 on 1:00  
150 easy swim
4 x 100 on 1:20
200 easy swim

Set (550)
4 x 50 -:40, 1:00, :50, 1:00
3 x 100- 1:30, 1:40, 1:20
Easy 50  

Cool-down (200)
EZ 200 choice