Workout

Warm up (600)
600 choice

Set (1000)
2 rounds
10 x 50s on 1:00 
...2 fist free, 1 swim 
...descend the swim 50s) 
...#10 easy

Set (2000)
100 + 500 + 100 + 400 + 100 + 300 + 100 + 200 + 100 + 100
...100s fast on 1:40, get your times
5/4/3/2/1 smooth on 1:45 base

easy 100

Set (500)
500 - FAST, goal time = 100 times from previous set added 
up + 30 seconds 
 
Set (700)
14 x 50s on 1:15
...Prime #50s - FAST free
...Non-prime #50s - 50 skull with kick  

Cool-down (200)
200 EZ choice