Workout

Warm-up (900)
300 swim 
300 kick 
300 pull

Set (1200)
2 rounds
12 x 50 
1-6 free on :50
...descend 1-3 
7-12 stroke on 1:10
...descend 1-3 
REST 1:00

Set (500)
4 rounds
4 x 25 free on :30 
…25 FAST/25 easy 
Rest 1:00 after RD 2
100 scull 

Cool-down (400)
400 EZ 
choice of equipment