Workout

Warm up (500)
300 swim
100 kick, 100 drill

Set (600)
6 x 50 on 1:00
…1 fast, moderate
3 x 100 on 2:00
… drill/swim by 25, 

Set (600)
6 x 50 on 1:00
...one hard 
...one easy 
3 x 100 on 1:30
…descend 1-3

Set (1200)
4 rounds
2 x 50 ez/1:15(DPS)
100 Kick
2 x 50 sprint on 1:30

Cool-down (100)