Workout

Warm-up (500)
500  swim
...every 4th 25 kick

Set (500)
300 swim
 3rd 25 kick
200 choice
...25drill/25 swim

Set (1200)
4 x 25 fly
4 x 50 back
4 x 75 fly-bk-brst
4 x 100 free
200 IM

Set (1000)
ALL FREE
4 x 25 :30
4 x 50 1:00
4 x 75 1:30
4 x 100 1:30

Cool-down (200)
200 Choice