Workout

Warm-up (600)
400 swim
…50 free/50 drill
200 kick

Set (800)
2 rounds
8 x 50 on :50 or 10 sec. rest
25 choice-25 free

Set (1600)
16 x 100  
…descend 1-2
…#3 EZ
…#4,8,12, 16 FAST
...rest 1 min. every 4

Cool-down (200)
200 EZ choice