Workout

Warm-up (800)
4 x 200 (swim,kick,pull,swim) 

Set(600)
2 rounds
5 x 50's free on :45
1 x 50 HARD kick on 2:00

Set (1800) 
...4 rounds
4 x 50's on 1:00 
...25 easy/25 hard 
50 easy 
2 x 100 on 2:00 
...ALL HARD 

Set (500)
500 Moderate Pull 
…5cb - smooth strokes

Cool-down (300)
100 kick
200 EZ choice