Workout

Warm-up (600)
300 swim
200 kick
2 x 50 drill

Set (400)
8 x 50's kick on 1:00
...descend 1-4,5-8

Set (1800)
4 x 25 FAST on :30
2 x 100 on 1:30 
8 x 25's on :40
...Fast/easy on :40 
4 x 100 on 1:45 
12 x 25's on :20/:40
...FAST/EZ  
6 x 100 on 2:00
 
Cool-down (200)
200 EZ choice swim