Workout

Warm-up (800)
400 free (last 100 fly drill)
400 kick (50 flutter/50 dolphin)

Set (1200)
12 x 100’s on 1:45
…1-4 (75 free/25 fly)
…5-8 (50 free/50 fly)
…9-12 (25 free/75 fly) 
 
Set (500)
500 pull (moderate)

Set (600) 
12 x 50's on: 50
...odd free
...even fly
 
Warm-down (200)
200 swim
…moderate to EZ