Workout

Warm Up (600)
12 x 50’s on :50

Set (600)
4 rounds
25 under h20 on :30
50 EZ on 1:00
25 FAST on :30
50 EZ on 1:00

Set (1600)
2 rounds 
3 x 100's on 1:45
…first 50, last 50, all hard
…descend 1-3
6 x 50's on 1:00
…one EZ one FAST
...rest 30 sec.  
8 x 25's ALL FAST  
…choice of stroke 
 
Cool-down (400)
Kick 200
Swim ez 200