Workout

Warm Up (500)
300 swim
200 kick

Set (800)
2 rounds
200 free on 3:00 
4 x 50 on :50
1) free
2) 25 stroke/ 25 free
3) 25 fast/25 ez
4) ez

Main set #1 (1050)
14 x 75
...1 build- 1 fast 1:10
...1 build- 2 fast 1:05
...1 build- 3 fast 1:00
...1 build- 4 fast :55

100 ez

Main set #2 (1000)
4 rounds
75 moderate - free on 1:15  
2 x 50's build - free on :45  
3 x 25's choice ALL OUT on :30  

Cool-down (100)
100 ez