Workout

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

Set (600)
4 x 150 on 2:15 
...middle 50 is stroke  

Set (1800)
4 x 150 - 100 FAST 
...+ 50 recovery on 2:20
4 x 125 - 75 FAST! 
...+ 50 recovery  on 1:50
4 x 100 - 50 FAST!  
...+ 50 recovery  on 1:40
4 x 75   – 25 FAST! 
...+ 50 recovery  on 1:15

Set (300)
6 x 50 on :40/1:00
repeat fast/easy 

Cool-down (100)
100 EZ choice