Workout

Warm-up (600)
2 rounds
100 swim/100 drill/100 kick

Set (1000)
5 rounds
4 x 50's on :50 or 1:00 
...1-3 moderate pace or build 
...every 4th HARD on 1:00 

Set (1200)
2 rounds
3 x 200 on 2:40 
...right breathing down  
...left side breathing back   

Set (400)
4 x 100'a on 1:30
...50 FAST kick/50 EZ swim 
...w/fins 

Cool-down (200)
200 EZ choice