Workout

Warm-up (800)
200 drill 
2 x 100 kick on 2:00 
400 pull (4cb - left side/right side by 25's) 

Set (600)
12 (10) x 50's on :50/55 
25 moderate stroke/25 swim 

200 moderate kick (fins-no board) 

Main-set (1000)
2 x 100(or 75) free 60% effort on 1:30 
4 x 50 free 80% effort on 1:00 
8 x 25 free 95% effort on :45 
…Rest 2 minutes 
100 EZ Choice 
1 x 100(or 75) best stroke-no free stroke 60% effort on 
2:00 
2 x 50 best stroke-no free 80% effort on 1:30 
4 x 25 best stroke-no free 95% effort on 1:00 

Kick-set (500)
500 moderate choice kick 

Warm-down (400)
200 moderate free 
200 EZ choice