Workout

Warm-up (600)
2 x 300
...100 drill, 100 kick,
 50 swim
..#1 free/#2 stroke

Set (900)
4 x 100 on 1:30
... (steady pace) 
50 EZ 
4 x 100 on 1:15
... (solid - harder pace) 
50 EZ 

Set (600)
12 x 50’s stroke on 1:20
...odd -moderate
...even -FAST  
   
Set (400)
16 x 25 on 20/40 
…odd free
…even stroke

Cool-down-down (400)
200 kick
200 ez