Workout

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

Set (400)
8 x 50's on :45
...steady pace
 
Set (1800)
2 rounds
12 x 75
1-6 fr on 1:00
...d 1-3, 4-6
7-12 stroke on 1:20
...d 7-9, 10-12

Set (600)
4 rounds
4 x 25 fr on :30
…25 FAST/25 easy 
50 scull 

Cool-down (100)
100 EZ choice