Workout

Warm-up (600) 
500 free
100 kick

Set (600)                               
Swim 12 x 50's on :50                           
...descend 1-4                          
                                
Set (300)                               
Kick 6 x 50 on 1:00                             
…last 12 ½ yds FAST                             
                                
Set (1400)                              
4 rounds                                
Swim 2 x 50's on 1:00                           
...25 easy/25 HARD                              
Swim 2 x 25's Moderate                            
Swim 4 x 50 on 1:30                           
…odd 50's ALL OUT
                                
Cool-down (200)                         
200 EZ choice