Workout

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

Set (900)
6 x 150 on 2:30
...50 swim/50 kick/50 swim
 
Set (1000)
4 x 100 swim
1:30, 1:25, 1:20, 1:15
4 x 75 on 1:30
…Free/Stroke/Free
4 x 50 on :45/1:00
…odd  : FAST 
…even : EASY
4 x 25 on :45
…all fast
 
Cool-down (400)
200 drill
200 EZ choice