Workout

Warm-up (600)
400 free
200 kick

Set (600)
12 x 50 swim/kick  
…on 1:00

Set (1000)
4 rounds
25 on :30
50 on :45
75 on 1:00
100 on 1:15
…Rounds 1-2 hold steady pace 
…Rounds 3-4 FAST

Set (500)
500 kick
…25 underwater/25 streamline

Warm-down (300)
300 EZ