Workout

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

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

Set (1500)
10 rounds
50/50/50
1st 50 on :45 
2nd 50 faster on :45
3rd 50 SPRINT on 1:30
 
Set (300)
Kick 12 x 50 on 1:00
...descend 1-3

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