Workout

Warm-up 
400 free 
300 kick 
300 pull 

Set 
350 free/50 fly
250 free/50 back 
150 free/50 breast
100 free 
rest 20 sec. 
...on 15 min. 
...descend 1-2 

Set 
400 pull 
25 right side/25 left side breathing 

Set 
12 x 50 on 1:00 
1-6 (25 hard/25 easy) 
7-12 (25 easy/25 hard) 

Cool-down 
200 choice 
...50 drill/50 swim