Workout

Warm-up (1000)
500 free 
500 free (50 hard/50 easy) 

Set (1200)
16 x 50 stroke on 1:00 (no free) 
or 12 x 50 10 sec. rest 

4 x 100 stroke (25 drill/25 swim) on 1:45 or 2:00 
400 IM or 2 x 200 stroke (70-80% effort) 

Set (500)
500 Choice kick (25 hard/25 moderate) 

Warm-down (200)
200 cool-down (choice of equipment)