Workout

Warm-up (1200)
400 swim 
400 kick 
400 pull 

Set (600)
12 x 50's on :50 
...25 stroke/25 free (Im order - no free on stroke) 

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

Set (600)
6 x 100's pull on 1:30 
...descend 1-3, 3cb 

Cool-down (400)
200 Moderate 
200 EZ