Workout

Warm-up (1200)
400 kick - no fins (200 free/200 stroke) 
400 catch-up drill 
400 pull 
 

Set (1200)
50 kick on 1:15 (NO FINS) 
25 hard swim on :30 
... rest 1:00 after 8 rounds-then repeat

Set (600)
6 x 100's (or 75) free on 1:30 
  

Set (400)
Cool-down set 
200 drill 
4 x 50 
...ascending on 1:00