Workout

Warm-up (500)
500 free

Set (400)
16 x 25 on :30
#1 3 breaths
#2 2 breaths
#3 1 breaths
#4 0 breaths

Set (500)
4 x 50 6 kicks on right side, 3 strokes, 6 kicks on left
3 x 50 Kick with board
2 x 50 Kick on Back
1 x 50 All OUT KICK

Set (1000)
2 rounds 
2 x 100 IM on 1:45
3 x 100 Free on 1:30

Set (600)
Swim 12 x 50 on 1:00
...1 fast
...1 easy

Cool-down (200)
200 EZ choice