Workout

Warmup (500)
200 swim/200 drill
100 kick

Set (400)
2 x 50 on 1:00
…25 onearm fly/25 brst
2 x 50 on 1:00
…25fly kick/25brst kick
2 x 50 1:00
…25 fly/25 brst
2 x 50 on 1:00 
…choice

Set (900)
2 rounds
4 x 100 on 1:45
#1…25stroke /75 fr  
#2…alt 25 stroke/ fr 
#3…50stroke/50 fr 
#4…all stroke 
…ez 100 between rounds on 2:00

Set (1400)
2 rounds
Pull set  
3 x 200 on 2:45
..then ez 50 on 1:00

Cool-down (200) 
200 ez