Workout

Warm-up (500)
500 choice 

Set (500)
5 x 100 kick (no fins) 
rest :30 

Set (800)
Pull 2 x 400 free
...descend 1-2 
...on 7:00 

Set (1200)
300 free 
300 back 
300 breast 
300 fly/free 

Cool-down (300)
200 moderate drill 
200 EZ choice