Workout

Warm-up (200)
200 swim

Set (800)
8 x 100 on 1:30
...build each 100 
...last 25 overkick FAST

Set (1600)
2 rounds
4 x 50 choice on :45
…descend 1-4
EZ 100 
4 x 50 choice on 1:00
…25 build/25 FAST 
100 EZ 
4 x 25's on 1:00 
MAX EFFORT
100 EZ 

Set (400)
400 swim/kick
…choice of equipment

Cool-down (200)
200 EZ