Workout

Warm-up (1000) 
2 rounds
300 swim
200 drill

Set (500) 
10 x 50's on 1:00
...25 swim/25 kick
...middle of pool
 
Set (1200)
8 x 50's on 1:00 
...25 ez/25 HARD 
100 ez choice

6 x 50's on 1:15 
...50 ez/50 HARD 
100 ez choice

4 x 50's ALL HARD on 1:30 
100 ez choice

Set (900)
Pull 12 x 75's on 1:00
...descend 1-4 

SPRINTS -- from blocks
...8 x 1/2 25's

Cool-down (200)
8 x 25's on :30
..moderate to EZ