Workout

Warm-up (1200)
500 choice 
400 kick 
300 IM (25 drill, 25 swim, 25 drill) 

Set (600)
12 x 50's on :55 
...25 HARD specility/25 free 

Set (600) 
8 x 75's(or 50) on 1:05 
...50 HARD/25 moderqate recovery 

Set (500)
500 pull (right side breathing-left side breathing by 
25's) 

Cool-down (600)
600 
...50 kick/50 swim 
..no fins