Workout

Warm up (500)
300 swim
200 kick

Set (500)
5 x 100 on 1:45 
...50 Easy/50 Fast     

Set (600)
Swim 3 x 200 I.M. on 3:30 
...25 drill/25 swim
                 
Set (1600)
4 rounds
4 x 100  on 2:00                         
...FLY/BK  
...BK/BRST    
...BRST/FR  
...100 IM  

Set (600)
3 rounds 
4 x 50's on 1:30
...25 ez/25 fast
...25 fast/25 easy
...50 EZ
...50 FAST

Cool-down (200)
200 EZ choice