Workout

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

Set (500)
4 x 75 kick  on 1:20
...(fast/easy/fast)
4 x 25 on :30
... no breathing until flags,
4 x 25-no breathing  on :40

Set (2200)
4 x 250 on 3:15
... (200 pace, 50 easy)
5 x 150 on 2:15
... (100 pace, 50 easy) 
6 x 75  on 1:15
...(50 pace, 25 easy)

Cool-down (200)
200 ez