Workout

Warm-up (800)
200 swim – 50 free, 150 non free
200 kick
200 pull
200 drill 

Set (1000)
5 x 200 free on 3:30/4:00
or 6 x 150’s

Kick-set (500)
10 x 50 on 1:10/1:20 
...odd choice 
...even flutter
...no fins 

Pull-set (400)
8 x 50 on :55 
…paddles and fins

Warm-down 
200 Moderate 
100 EZ