Workout

Warm up (600)
400 swim
200 kick

Set (600)
6 x 50 on 1:00
…1 fast, moderate
3 x 100 on 2:00
… drill/swim by 25, 

Set (600)
6 x 50 on 1:00
… one hard 
…one easy 
3 x 100 on 1:30
…descend 1-3

Set (1200)
4 rounds
2 x 50 ez on 1:00 (DPS)
100 Kick
2 x 50 sprint on 1:30

Cool-down (400)