Workout

Warm-up 
600 swim EZ to moderate 
...100 free/50 stroke 

Set
12 x 50 (2 free - 1 stroke) on 1:00 descend free 1-2 

Set
500 kick 
...50 flutter/50 non-flutter

Main Set (2 rounds) (good technique/turns/streamlines) 
4 x 50 stroke on 1:00 (60-75%) 
100 free on 1:30 (moderate) 
100 IM on 1:30 (80%) 
100 free on 1:30 (moderate) 
200 IM on 3:15 (80%) 
100 free on 1:30 (EZ) 


Set
12 x 25 stroke 
...25 FAST/25 EZ on :30 

Warm-down 
200 kick 
200 catch-up finger drill