Workout

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

Set (600) 
12 x 50's on 1:00 
...25 HARD specility/25 free 

Set (600)
8 x 75's(or 50) on 1:00 
...50 HARD/25 moderate recovery 

Set (500)
500 pull  
...w snorkel

Cool-down (400)
500 
...50 kick/50 swim 
..no fins