Workout

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

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

Set (1500)
3 rounds
200 IM on 3:30
150 free on 2:15
100 IM on 1:45
50 FAST on 1:30

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

Cool-down (300)
100 kick
200 EZ