Workout

Warm Up (600)
10 min. OYO

Set (400)
Swim 8 x 50 on :50
...odds kick/free
...evens build

Set (400)
8 x 50 on :45
...descend stroke count 
...descend 1-4 

Set (2000)
3 rounds
3 x 200 free on 2:45
...descend 1-3
2 x 50 easy on 1:00

Cool-down (100)
100 EZ choice