Workout

Warm up (500)
4 x 100 drill/swim or stroke
2 x 50 kick

Set (800)
4 rounds
100 - last 25 over/kick
50 - FAST 
50 - long and smooth

Set (1200)
4 rounds
2x50 on 1:00 pull buoy/paddles
2x50 1:00 remove one pc of gear
1x100  on 2:00
...all out - no gear

Set (600)
3(4x50) on :50
#1: 25 fast/25 easy
#2: 25 easy/25 fast
#3:  EZ
#4:  fast

Cool-down (200)
Swim 200 moderte to ez