Workout

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

Set (1000)
Pull 4 x 250 free on 3:30
...descend 1-4

Set (1300)
3 x 100 pace on 1:30
50 FAST 
3 x 100 pace on 1:30
100 Fast
3 x 100 pace on 1:30
200 FAST
50 easy

Set (400)
4 x 100 kick on 2:15

Cool-down (200)
200 ez