Workout

Warm-up (600)
6 x 100's w/ :05-10 sec. rest
 
Set (600)                               
Swim 12 x 50's on :50                           
...descend 1-4                          
                                
Set (200)                               
Kick 4 x 50 on 1:00                             
…last 25yd FAST                                 
                                
Set (1600)                              
4 rounds                                
Swim 4 x 50's on :45                            
...25 build/25 FAST                            
2 x 100 on 1:45                            
…broken 10 sec.
…last 25 sprint free                                 
                                
Cool-down (200)                         
200 Moderate to EZ