Workout

Warm Up (600)
Swim 12 x 50's on :55

Set (400)
8 x 50’s kick on 1:05

Set (400)
400 swim
...fins and paddles
…2nd and 4th 100's faster   

Set (1600)
2 rounds 
6 x 50's on 1:00
…25 stroke/25 free
…choice of stroke 
3 x 100 free on 1:30
…hold steady
...rest 30 sec. after #3  
4 x 50's FAST on 1:30
…choice of stroke 

Cool-down (200)
200 moderate to EZ