Workout

Warm-up (400)
300 swim
100 kick

Set (300)
8 x 50's choice 
…rest10 sec.

Set (2400)
2 rounds   
12 x 100's on 1:30
…..rest 2 mintues between rounds

Set (200)
200 kick
…no fins

Cool-down (200)
200 moderate to EZ choice