Workout

Warm-up (500)
300 swim
200 Kick

Set (600)
4 x 100 on 1:30
...descend 1-4
4 x 50 on 1:00
...stroke drill

Set (400)
2 x 100 pull on 1:30
...long & strong
...descend 1-2
1 x 200 kick w/fins
...build to 80%
...on 3:00

Set (1200)
4 rounds
1 x 75 stroke on 1:15
1 x 25 ez on :45
2 x 50 stroke on 1:00
...FAST
100 EZ on 2:30

Cool-down (200)
200 EZ choice