Workout

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

Set (600) 
6 x 100 on 1:30 
...50 Easy 50 Fast 
…descend 1-3

Set (1200) 
2 rounds 
Swim 3 x 200  on 3:15 
…last 50 stroke
…rest 10 sec. at 150 

Set (800) 
2 rounds 
4 x 100's. on 1:45
…25 swim/50 kick/25 swim
…fast kick

Cool-down (200) 
200 EZ