Workout

Warmup (500) 
300 swim/100 drill
100 kick

Set (800)
2 rounds
50 ez choice on 1:00
4 x 50 kick on 1:10
50 ez choice on 1:20
4 x 25 R arm/ L arm on :40
…odds R arm breath on L
…evens L arm breath on R

Set (1400)
4 rounds
4 x 50 on 1:00
…25 fast stroke/25 ez fr
150 fr/choice on 2:15

Set (400)
Pull set 
4 x 100 on 1:30
…go 2 sec. slower each 100
…still make the interval

Cool-down (200)
200 ez choice