Workout

Warm-up (800)
4 x 200 
...50 drill/100 kick/50 swim 
...choice 
…rest 20-30 

Set (400)
8 x 50's on 1:00 
...choice stroke 

Set (1600)
4 x 400 on 8:00 
200 free, rest :30, 
200 stroke - descend 1-2 on stroke 

Set (400)
4 x 100 choice kick on 2:00 
…descend 1-2 

Cool-down (400)
400 moderate to EZ 
…choice