Workout

Warm-up (600)
300 free, 100 Stroke
200 Kick 

Set (600)
12 x 50 drill on 1:00
…2 each stroke drill
…1 swim

Set (1200)
4 rounds
75 on 1:30 80%
100 on 2:00  90%
25 on :30 all out! 
50 EZ on 2:00 
50 on 1:00 75%

Pull Set (500)
5 x 100 on 1:30
…last 25 kick (FAST)

Cool Down (200)
200 choice
...100 moderate 
...100 ez