Workout

Warm-up (600)
3 x 200's w/ 10 sec. rest

Set (600) 
12 x 50's on :50
...25 swim/25 kick
 
Set (1200)
8 x 50's on :45
...25 DPS/25 HARD 
100 ez choice
6 x 50's on 1:00 
...50 DPS/50 HARD 
100 ez choice
4 x 50's ALL HARD on 1:30 
100 ez choice

Set (600)
Pull 8 x 75's on 1:00
...descend 1-4 

Cool-down (200)
200 swim
..moderate to EZ