Workout

Warm-up (500)
500  swim
...every 4th 25 kick

Set (500)
300 swim on 5:00
 3rd 25 kick
200 choice on 3:30
...25drill/25 swim

Set (1200)
4 x 25 fly on :30
4 x 50 back on 1:00
4 x 75 fly-bk-brst on 1:30
4 x 100 free on 1:30
200 IM FAST

Set (1000)
ALL FREE
4 x 100 on 1:30 (ez,fast)
4 x 75 on 1:15 (ez,fast)
4 x 50 on 1:00 (ez,fast)
4 x 25 on :30 (ez,fast)

Cool-down (200)
200 Choice