Workout

Warm-up (600)
300 swim, 200 drill
100 kick

Set (600)
12 x 50's on :50
…odd: 25 fingertip/25 fr  
…even:25 R arm/25 L arm
           
Set (1600)  
2 rounds
2 x 200 on 2:45
,,,neg split
2 X 100 pace on 1:30 
4 x 50 on :40
…all fast

Set (400)
400 pull
...3 cb
 
Cool-down (200)
100 drill
100 EZ free