Workout

Warm-up (800)
500 free (last 100 breast)
300 kick (50 free/50 breast)

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

Set (600) 
12 x 50's on: 55
...odd free
...even breast
 
Warm-down (200)
200…moderate to EZ