Workout

Warm Up (500)
Swim 10 x 50's on :50

Set (600)
6 X 100 free on 1:40
...descend (1-3)

Set (2000)
300 on 4:45
2 X 150 (80%) on 2:15
50 FAST kick on 2:00

300 on 4:45
3 X 100 (90%) on 1:30
50 FAST kick on 1:30

300 on 4:45
6 X 50 (FAST) on 1:00
100 FAST kick  

Cool-down (200)
200 EZ