Workout

Warm Up (600)
12 x 50's on :50 

Set (600)
4 x 50 swim on :50
...descend 1-4 
200 swim 3:00
4 x 50 kick on 1:10 
...descend 1-4  

Set (800)
8 x 100
odds: 25 right arm free/25 left arm free/50 free swim 1:50
even: 6 strokes FAST off each wall 1:30

Set (1000)
5 rounds
4 x 50
1 on 1:15
1 on 1:00
1 on 45
1 on 30
 
Cool-down (200)
4 x 50 EZ on 1:00