Workout

Warm-up (600)
300 swim 
200 kick 
100 drill 

Set (600)
4 x 150 on 3:00
...hold a steady pace
...choice of equipment 

Set (600)
12 x 50 
1-6 free on 1:00 
...descend 1-3, 4-6 
7-12 stroke on 1:30
...descend 7-10, 10-12 

Set (400)
4 rounds
2 x 50 free on 2:00
…25 FAST/25 easy-long stroke
...from the blocks
...rest 1 min. after rd 2

Cool-down (300)
300 EZ choice of equipment