Workout

Warm-up (600) 
8 x 75 free on 1:00
...25 swim/25 drill/25 swim

Set (300)
6 x 50 kick on 1:00

Set(900)
6 x 150 free on 2:00
...hold steady pace

Set (1200)
4 x 100 Free on 1:40
...75 on 1:00, 25 fast 
4 x 100 Sprint on 3:30
8 x 50 EZ, Fast on :50

Cool-down (400)
4 x 100 ...w/10 sec.
...moderate to ez
...choice of equipment