Workout

Warm-up (500)
400 free
100 kick

Set (1000)
Swim 4 x 250 free
...on 4:00
...descend 1-2,3-4

Set (600)
Kick 2 rounds
50, 100, 150
...1:05 per 50 base
...odd 50's FAST

Set (1000)
Swim 400, 300, 200, 100
...on 1:30 base

Cool-down (200)
200 moderate, EZ