Workout

Warm up (600)
200 Swim, 200 Stroke, 200 Kick 

Set (600)
12 x 50 drill on 1:15 
...3 each stroke 

Set (1500)
5 rounds
100 on 2:00 fast
75 on 1:30 faster
50 1:00 faster
25 on :30 all out! 
...Descend each set 
50 on 2:00 
...between each round

Cool Down (300)
3 x 100 r:10
...moderate to EZ