Workout

Warm up (400)
400 swim

Set (300)
6 x 50 on (1:10/1:00/:50) x 2
- 10 sec. kick on wall, swim

Set (1600)
4 rounds
4 x 100s  
1:25/1:35
1:45/2:00
...25 sprint/50 long strokes /25 sprint
 

Set (500)
3 x 50 on :55, breath control
2 x 50 on 1:00, kick
1 x 50 sprint on 1:00
2 x 50 on 1:00, kick
3 x 50 on :55, breath control

Warm down (200)
200 easy