Workout

Warm-up (600)
100 swim/100 drill/100 kick

Set (400)
4 x 25 free on :30
...catch-up drill
4 x 25 free on :30
...count strokes
4 x 50 free on :50
...ez/med/hard/fast

Set (600)
400 IM
...50 drill/50swim
REST 1 min
200 Stroke
...50 dril/50 swim

Set (1000)
4 rounds
100 free on 1:20
75 stroke on 1:25
50 free on :45
25 Stroke FAST on :30

Set (500)
10x 50's kick on 1:05
...odd flutter
...even stroke

Cool-down (200)
200 EZ choice