Workout

Warmup (500)
200 swim/200 drill
100 kick

Set (400)
2 x 50 on 1:00
…25 one-arm fly/25 brst
2 x 50 on 1:00
…25 fly kick/25 brst kick
2 x 50 1:00
…25 fly/25 brst
2 x 50 on 1:00 
…choice

Set (1300)
4 X100 IM on 1:45
2 X 200 IM on 3:30
1 X 400 IM for Time
1 x EZ 100 on 2:00

Set (600)
Pull set  
3 x 200 on 2:45

Cool-down (200) 
200 ez