Workout

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

Set (400)
4 rounds
4 x 25 on :30
...build to fast over 4 laps 

Set (1600)
4 rounds
200 free on 2:45 
100 IM/stroke on 1:30
100 recovery on 2:00 

Set (600)
3 rounds
100 free on 1:20 
100 kick recovery on 2:15 
 

Cool-down (200)
200 EZ free