Workout

Warm Up (600)
2 rounds
100 swim/100 drill/100 kick

Set (1200)
2 rounds
2 X 100 build on 1:30
4 X 50 free on :45
...descend 1-4
2 X 100 kick 2:00

Set (1500)
8 x 50's free on :50
5 X 100 on 1:30, 1:25, 1:20, 1:25, 1:30
3 X 200 on 3:00
...descend 1-3

Cool-down (200)
200 EZ