Workout

Warm-up (600)
300 swim, 200 kick,
100 drill

Set (600)
8 x 75's on 1:15
…25 kick/50 swim

Set (600)
6 x 100 on 1:30
…descend 1-3

Set (800)
10 x 50 free 
...odd 1:00/even :40
2 x 100 on 1:15
...HARD
ez 100
 
Set (500)
2 rounds
8 x 25's  :30/:50
...odd SWIM SPRINT 
...even EZ kick
EZ 100 swim 

Cool Down (200)
Swim 200 
...moderate to EZ