Workout

Warm-Up (600)
300 swim, 200 drill
100 kick

Set (600)
200 IM on 3:15
100 free on 1:30
6 x 50 stroke on 1:00

Set (1400)
2 rounds 
...(1:20 on 2nd round) 
2 x 200 Free on 3:00/2:40
...d1-2
2 x 100 Free on 1:30/1:20
...d1-2
2 x 50 Free on :45/:40
...All FAST
rest 1 min
 
Set (400)
8 x 50 kick on 1:05 
...1 easy/1 fast

Cool-down (200)
200 EZ choice