Workout

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

Set (400)
8 x 50 on 1:30
...25 catch-up/25 free
...descending 1-2 

Set (600)
6 x 100 on 1:20 
...hold steady pace
 
Set (500) 
10 x 50’s choice on :45/1:00 
...odd-fast 
...even-moderate 
 
Set (1200)
2 rounds
6 x 100 on 1:25
...solid - controlled harder pace 
 
Cool-down (200)
200 moderate to ez