Workout

400 Warm up

Set (900)
2 rounds
3 X 50 K, 1 X 50 S 
2 X 50 K, 1 X 50 S 
1 X 50 K, 1 X 50 S
...kick on 1:00
...swim on :45
next round instead of kick they are swim 
fast on :45, EZ on 1:00

Set (2000)
400, 1 X 100 on 1:20
300, 2 X 100 on 1:20
200, 3 X 100 on 1:20
100, 4 X 100 on 1:20
straight swims are pace /1:30

Set (600)
8 X 75's IM on 1:15
...1-4 (Fly/back/breast)
...5-8 (back/breast/free)

Cool-down (200)
200 EZ