Workout

Warm-up (400)
400 free

Set (200)
4 x 50's kick on 1:05

Set (1000)
10 x 100's on 1;40
...hold steady pace 1-5
...6-10 fasters solid pace

Set (1000-1500)
Timed 20 minute swim)

Cool-down (100)
2 x 50's easy kick