Workout

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

Set (400)
2 rounds
50 free kick, 50 back kick, 
50 R arm/L arm drill, 50 build 
...Kick on 1:00, swim on :50 

Set (1950)
4 x 100 on 1:30, 30 sec. rest
3 x 100 on 1:25, 30 sec. rest
2 x 100 on 1:20, 30 sec. rest
1 x 100 on 1:15, 50 easy
2 x 100 on 1:20, 30 sec. rest
3 x 100 on 1:25, 30 sec. rest
4 x 100 on 1:30, 30 sec. rest

Set (350)
7 x 50 kick on 1:00

Cool-down (200)
200 EZ swim