Workout

Warm-up (600)
400 Free
200 Kick

Set (600)
12 x 50 on :55
...25 drill/25 swim
...IM order 

Set (2000)
20 x 100's  
...4 build on 1:30
...4 pace on 1:25
...4 build on 1:30
...4 strong on 1:20
...4 fast on 1:30

Set (200)
2 rounds
20 easy/fast
25 fast/easy
25 easy
25 FAST


Cool-down (100)
100 EZ