Workout

Warm-up (900)
300 swim 
300 kick 
300 pull 

Set (700)
12 x 50 
1-6 free on 1:00 descend 1-3 
7-12 stroke on 1:15 descend 1-3 

100 scull 

Set (500)
16 x 25 free on :40 
…25 FAST/25 easy-long stroke

100 scull 

Warm-down (400)
400 EZ choice of equipment