Workout

Warm-up (500)
300 swim, 200 drill
100 stroke

Set (600)
12 x 50s on 1:00
25 Bk/25 Fr
...ALTN Bk/Brst   

Set (1500)
3 rounds
2 x 150 on 2:15
100 on 1:30 
2 x 50 FAST on 1:00  

Set (300)
4 rounds
...25 fast Kick on :30, 
...50 ez swim on 1:00

Cool-down (300)
100 kick
200 EZ