Workout

Warm-up (500)
400 Free
2 x 50's kick

Set (600)
8 x 75 on 1:30 
...(middle 25 stroke)

Set (1100)
150, 50 sprint
150, 2 x 50 sprint
150, 3 x 50 sprint
150, 4 x 50 sprint
*150s: easy on 3:00
*50s: sprint, interval on 1:30

Set (200)
4 x 50 on 1:30
sprint for 5 yds off wall 
and in-and-out of turn

Cool-down (200)
200+ easy