Workout

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

Set (600)
4 rounds
25 under h20 on :30
50 EZ on 1:00
25 FAST on :30
50 EZ on 1:00

Set (2000)
2 rounds 
2 x 150's on 2:00
…last 50 fast
…descend 1-2
4 x 100 free on 1:30
…last 25 FAST
...rest 30 sec.  
6 x 50's FAST on 1:15
…choice of stroke 
 
Cool-down (200)
Swim ez 200