Workout

Warm-up (600)
10 minute choice swim
OYO

Set (400)
8 x 50’s kick on 1:05

Set (400)
400 swim
...fins and paddles
…2nd and 4th 100's faster   

Set (1600)
2 rounds 
6 x 50's on :55
…25 stroke/25 free
…choice of stroke 
3 x 100 free on 1:30
…hold steady
...rest 30 sec. after #3  
4 x 50's FAST on 1:15
…choice of stroke 

Cool-down (200)
200 moderate to EZ