Workout

Warm-up (500)
Swim 500 choice
…last 200 non free 

Set (400)
4 x 100 kick (no fins) 
rest :30 

Set (1000)
Pull 2 x 500 (or 400) free
…descend 1-2 
..on 7:00 

Set (1500)
…rest 1 min between rounds
500 free
400 IM 
300 back 
200 breast 
100 fly

Cool-down (200)
200 moderate drill/swim
…finger drag by 25’s