Workout

Warm-up (1500)
15 x 100's free
....2 moderate on 1:30
...1 fast on 1:20

Set (1500)
15 x 100's free
...2 fast on 1:15
...1 easy on 2:00

Set (500)
Kick 10 x 50 on 1:00

Cool-down (200)
200 EZ choice