Workout

Warm-up (600)
400  Free
200 kick

Set (800)
8 x 100 pull 
…4 on 1:30/4 on 1:25
…pace/3 CB
 

Set (1600)
2 rounds
2 x 150 on 2:10
...descend 1-2
3  x 100 
…on 1:20   
6 x 50 kick on 1:00
 

Set (200)
8 x 25's on :45
#1 half easy half fast
#2 half fast half easy  
#3 all easy
#4 all FAST

Cool-down (200)
200 EZ choice