Workout

Warm-up (600)
400 Free
200 kick

Set (600)
12 x 50's on 1:00 
...odd 25 easy/25 fast
...even 25 br/25 free

Set (1700)
4 x 25's on 30 (ez)
4 x 50's on 1:00 
...FAST  
4 x 25's on 30 (ez)
4 x 100's only 5 sec rest
...holding a solid pace 
4 x 150's on 2:00
 ...holding a solid pace 
4 x 25's on 30 (ez)
4 x 50's on 1:00 
...all out race

Set (400)
400 kick w/fins
 
Cool-down (200)
200 EZ