Workout

Warm-up (1200)
400 swim choice 
400 drill (25 free/25 stroke) 
400 choice kick

Set (2000)
300 swim 
…25 free/25 stroke- r:1:00 
4 x 50 stroke on 1:00 
…d1-2 
400 swim (25 free/25 stroke) r:1:00 
4 x 50 free on :50 
…d1-4 
300 swim (25 free/25 stroke) r:1:00 
4 x 50 stroke on :55 
…d1-2 
200 free on 3:00 
4 x 50 free on :45 
…d1-4 

Set(200)
200 kick

Warm-down (200)
200 EZ