Workout

Warm-up (600)
400 free
200 kick

Set (600)
8 x 75's on 1:05
...25 catch-up/50 free
...descending 1-2

Set (600)
6 x 100's on 1:25
...hold steady pace

Set (1600)
2 rounds
8 x 100's on  1;20
...solid, controlled pace

Cool-down (200)
200 EZ choice