Workout

Warm-up (600)
400 choice
200 kick

Set(600)
75 free/125 stroke
...on 3:00
75 kick/125 stroke
...on 4:00
75 drill/125 stroke

Set (500)
4 x 125
100 moderate,rest 3 seconds  time.
... 25 AS FAST AS YOU CAN GO

Set (400)
8 x 50 on 1:00/1:30 
...descend 1-4 free
...5-8 stroke 

Set (400)
4 x 100 sprint on 5:00

Cool-down (500)
200 kick
100 drill
200 swim