Workout

Warm-up (800)
300 swim 
2 x 100 kick on 2:00 
300 pull (3cb) 

Set (500)
20 x 25's on :30 
odd-moderate, even-hard 

Set (1300)
2 x 100 free build on 1:30 
4 x 50 free 80% effort on 1:00 
8 x 25 free 95% effort on :45 
100 EZ 
2 x 100 speciality stroke build on 2:00 
4 x 50 " 80% effort on 1:30 
8 x 25 " 95% effort on 1:00 

Pull-set (400)
400 moderate 3cb 

Warm-down (200)
200 EZ swim/kick (fins ok)