Workout

Warm-up (800)
300 free 
300 kick 
200 IM pull 

Set (1000)
400
...350 free/50 fly on 8:00
300
...250 free/50 back on 6:00 
200
...150 free/50 breast 0n 4:00
100 free on 2:00
 
Set (400)
400 pull 
25 right side/25 left side breathing 

Set (600)
12 x 50 on 1:00 
1-6 (25 hard/25 easy) 
7-12 (25 easy/25 hard) 

Cool-down (100)
100 choice 
...50 drill/50 swim