Workout

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

Set (800)
2 rounds
8 x 50 on :50 or 10 sec. rest
25 choice-25 free

Set
16 x 100 on 1:20
...descend 1-4
...descend #'s 4, 8, 12, 16
...rest 1 min. every 4

Cool-down (200)
200 EZ choice