Workout

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

Set (400)
4 x 100's on 1:30
…last 25 non free
 
Set (2200)
200 + 50 on 3:45
200 + 100 on 4:30
200 + 150 on 5:15
200 + 200 on 6:00
200 + 150 on 5:15
200 + 100 on 4:30
200 + 50 on 3:34
(200=mod pace, var dis FAST)

Set (200)
4 x 50 kick on 1:00
…25 fast/25 easy

Cool-down (100)
100 EZ choice