Workout

Warm-up (600)
400 swim 
200 drill

Set (1100)
12 x 75
1-6 free on 1:00 
...descend 1-3 
200 kick
7-12 stroke on 1:15 
...descend 1-3 

Set (900)
3 rounds
8 x 25 free on :30 
…25 FAST/25 easy 
100 scull 

Cool-down (400)
200 kick
200 EZ 
choice of equipment