Workout

Warm-up (600)
6 x 100's 
...rest 10-15 sec. 
...odd free 
...even stroke 

Set (600)
8 x 75's on 1:15 
...25 swim/25 kick/25 swim 

Set (200)
8 x 25's swim/kicks sprints on :40/:45 
…odd swim
…even kick
 
Set (600)
8 x 75's on 1:15 
...odd (fly/back/breast) 
even...(breast/free/fly) 

Set (1200)
4 x 300 (or 250) pull on 4:20 
...descend 1-2 

Cool-down 
OYO