Workout

Warm-up 
600 swim
…every 3rd 50 non-free   

Kick-set 
6 x 50’s kick on 1:20

Set
500 pull (5cb) 

Main-set 
2 rounds 
6 x 50's on :55
…25 drill/25 swim
…choice of stroke 
3 x 100 free (d1-3, to 85% effort) on 1:30
4 x 50's FAST on 1:00
…choice of stroke 

Warm-down 
400 
…moderate to EZ choice