Workout

Warm-up (600)
400 catch-up
200 pull
...3,5,7,5 cb by 50's

Set (800)
6 x 50 on 1:00
...25 kick/25 swim
4 x 25 on :30
...4 fast strokes off wall
4 x 75 on 1:20 
...25 free/25 back /25 FAST

Set (1000)
5 rounds
50/50/75
1st 50 on :50 
2nd 50 faster on :40
75 SPRINT on 1:15  
EZ 25 on :45

Set (600)
12 x 50 on :45
...decend 1-4

Cool-down (200)
100 EZ backstroke
100 EZ free