Workout

Warm-up (500)
5 x 100
...alt 100 drill/100 swim
...10-15 sec rest

Set (1000)
4 rounds
2 x 100  on 1:30
...2nd 50 FAST
1 x 50 free on 1:00
...ez

Set (600)
4 rounds
2 x 50 on 1:00
...stroke/free
...HARD
1 x 50 EZ

Set (400)
16 x 25 kick on :30
...alt ez/hard

Set (400)
16 x 25 Sprints
...alt :20/:40

Cool down (100)
100 EZ