Workout

Warm-up (400)
300 swim
100 kick

Set (300)
Swim 8 x 50's 
...choice 
…rest10 sec.

Set (2400)
2 rounds 
12 x 100's on 1:40
...descend 1-6, 7-12
…..rest 2 mintues between rounds

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