Workout

Warm-up 
200 free 
200 kick 
200  non-free

Set
6 x 50 on 1:15
…25 drill/25 swim

Set 
400 pull (3cb)

Set 
4 x 100 on 2:00
…50 free/50 stroke 
100 EZ kick 
2 x 200 free on 3:30/4:00 
100 EZ kick 
8 x 50’s on :55/1:10  
…1-4 pace
…5-8 descend

Warm-down
200 choice
..moderate to easy