Workout

Warmup (500)
200 swim/200 drill
100 kick

Set (400)
2 x 50 on 1:00
…25 onearm fly/25 brst
2 x 50 on 1:10
…25fly kick/25brst kick
2 x 50 1:20
…25 fly/25 brst
2 x 50 on 1:30
…choice

Set (900)
2 rounds
4 x 100 on 2:00
#1…25stroke /75 fr  
#2…alt 25 stroke/ fr 
#3…50stroke/50 fr 
#4…all stroke 
…ez 100 afer RD 2

Set (900)
2 rounds
Pull set  
2 x 200 on 3:15
..then ez 50 on 1:30

Cool-down (200) 
200 ez