Workout

Warm-up (900)
300 swim 
300 kick 
300 pull (buoy only) 

Set (500)
10 x 50 free 
...1-6 on :55 
...7-12 on :45 

Set (1200) 
12 x 100(or 75) swim on 1:30 
...3,4,5,6 breathing per 100 

Set (500)
500 swim 
...50 swim/50 catch-up 

Warm-down (200)
200 EZ 
...focus- body/shoulder-hip roll