Workout

Warm-up (1000)
400 free, every 4th length non-free
300 choice kick
6 x 50 build on :50

Set (600)
12 x 50 from mid-pool on 1:00
a. 25 fly/25 free
b. 12.5 fly/12.5 back/25 free
c. 25 back/25 free
d. 12.5 bk/12.5 br/25 free
e. 25 breast/25 free
f. 12.5 breast/37.5 free

Set (3 rounds) (1200)
200 free DPS on 3:00
2 x 75 fast on 1:15
a. fly/back/breast by 25
b. back/breast/free
50 easy on 1:00

Set (300)
50 Fast/50 EZ
100 Fast/50 EZ
150 Fast/50 EZ

Cool-down (100)
100 easy