Workout

Warm-up (900)
300 swim
100 kick
200 swim
100 kick
100 swim
100 kick

Set (1500)
400, every 4th 25 fly
2 x 50 kick
300, every 3rd 25 fly
2 x 50 kick
200, every other 25 fly
2 x 50 kick
100 free
2 x 50 kick

100 easy

Set (800)
8 x 50 swim on 1:00
2 rounds
...25 fast/25 easy
...25 easy/25 fast
...50 easy
...50 fast

Cool-down (200)
200 easy