Workout

Warm-up (500)
200 swim 
200 drill 
100 kick 

Set (600)
12 x 50’s on 1:05
#1-6 (25 hard/25 ez)
#7-12 (25 ez/25 hard)

Set (1200)
2 rounds
6 x 50’s  on 1:15 
...stroke/speciality
…15m BLAST/easy
200 Breast, or Fly
…2 pull downs off wall
100 EZ

Set (300)
6 x 50’s on 1:20
...build and descend 
...1-3
 
Cool-down (200)
2 x 100 choice 
…moderate to easy
...choice of equip.