Workout

Warm-up (1000)
200 swim/200 pull/200 kick/200 swim
4 x 50 build on :10 rest

Set (900)
12 x 75 on 1:15
(descend #1-3, any stroke)

Set (400)
16 x 25 variable sprint on :30
(4x: F/E, E/F, E, F)

Set (200) 
8 x 25 sprint KICK on :30

Set (300)
6 x 50 under/over on 1:00
(*breath control)

Cool-down (200)
200 EZ