Workout

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

Set (600)
6 x 50 on 1:00
…1 fast, moderate
3 x 100 on 1:40
… drill/swim by 25, 

Set (700)
6 x 50 on 1:00
… one hard 
…one easy 
4 x 100 on 1:30
…descend 1-4

Set (1200)
4 rounds
2 x 50 ez on 1:00 (DPS)
100 Kick on 2:20
2 x 50 SPRINT on 1:20

200 Cool-down