Workout

Warm-up (500)
500 choice w/:20 rest

Set (500)
5 x 100 free on 1:30/1:40/1:50/2:00/2:10
...3rd 25 drill 

Set (400)
8 x 50 build on 1:00/1:15/1:30
choice of stroke 
 
Set (1000)
4 rounds
100 build on 1:30/1:40/1:50/2:00
25 sprint on :30/:45/1:00/1:15
75 build on 1:00/1:10/1:20/1:30 
50 strong on 1:00/1:30/2:00/2:30

Set (600)
3 x 200 kick on 5:00/6:00
 
Cool-down (500)
500 moderate to EZ