Workout

Warm-up (900)
400 drill 
300 kick 
200 IM 

Set (600)
12 x 50's free on :45  
...descending 1-3 

Set (400)
400 (25 back/25 free) 
...with fins 

Set (800)
4 x 200 (150) pull on 2:45 
...descending 1-2 

Set (300)
300 (breast/fly)
…1st 100 - 3 strokes
…2nd 100 5 strokes
…3rd 100 25/25

Cool-down (300)
200 Moderate 
100 EZ