Workout

Warm-up (500)
300 drill 
200 kick

Set (600)
6 x 100 on 1:30
...75 free/25 stroke 

Set (1000)
2 rounds 
1 x 200 easy
1 x 100 moderate 
4 x 50 FAST 
...rest 30 after 200 
...15 sec after 100 
...30 sec after each 50 

Set (500)
Kick 10 x 50 on 1:00

Set (200)
Swim 8 x 25 FAST on :45 
 
Warm-down (400)
400 choice 
moderate to easy