Workout

Warm-up (400)
400 free

Set
200 kick 
...no fins)

Set (600)
Swim 12 x 50's on 1:10 (w/fins) 
...25 breast/25 fly 

Set (1200)
Pull 12 x 100's on 2:00 
1-right paddle only 
2-left paddle only 
3- both paddles 
repeat 

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

Cool-down (400)
400 choice 
...moderate to easy 
fins OK