Workout

Warm-up (500)
300 swim
200 kick

Set (400)
8 x 50's choice 
…rest 10 sec.

Set (2000)
2 rounds   
10 x 100's on 1:20/1:25/1:30 
…..rest 1 min  between rounds

Set (200)
200 kick
…no fins

Cool-down (200)
200 moderate to EZ choice