Workout

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

Set (600)
4 rounds
25 under h20 on :30
50 EZ on 1:00
25 FAST on :30
50 EZ on 1:00

Set (1600)
2 rounds 
6 x 50's on :50
…25 stroke/25 free
…choice of stroke 
2 x 150 free on 2:00
…last 50 FAST
...rest 30 sec.  
8 x 25's FAST on :30
…choice of stroke 
…even 25's all out

Cool-down (200)
200 moderate to EZ