Workout

Warm-up (600)
600 choice

Pull-set (400)
400 - no paddles
…1,3  - 3cb
…2,4, - 5cb 

Set (1200)
12 x 100 free 
1-4 stroke on 2:00
5-8 free on 1:45
…descend 1-4
9-12 free on 2:00
…50 EZ/50 FAST

Cool-down (400)
200 kick 
200 drill
…finger drag