Workout

Warm-up 
500 
...50 swim/50 kick 

Set 
500 moderate pull 

Set 
4 rounds 
4 x 75's (or 50) 
odd- all free on 1:00 
even- 25 free/25 stroke/25 free on 1:15 

Set
10 x 50’s kick on 1:05

Cool-down 
200 EZ