Workout

Warmup (500)    
300 swim
100 drill/100 kick      
        
Set (600)       
4 x 50 on 1:15
...9 kicks/3 strokes/9 kicks    
4 x 50 on 1:00 
...flutter kick on back 
4 x 50 on 1:00 
...catch up stroke      
        
Set (600) 
12 x 50 free    
…4 on 50
...4 on :45
...4 on :40
        
Set (1500)      
5 x 300 on 4:30
…broken at 75  r:10 sec.      
…build to fast
 
Cool-down (300)
100 kick/200 swim