Workout

Warmup (500)  
300 swim,100 drill  
100 kick

Set (800)
2 rounds
4 x 50 on 1:30
...scull/kick  
...NO FINS
…use pull buoy scull/kick
4 x 50 on 1:00
…25 choice/25 free

Set (1100)
4 rounds
25 stroke on :45
25 stroke/25 fr on 1:00
25 stroke/50 fr on 1:15
125 IM on 2:00

Set (600)
Pull set 
...paddles/bouy/snorkel
2 x 300 w/ :30 rest  

Cool-down (200)
100 moderate
100 SuperSlow