Workout

Warm up (600)
400 swim
..50 free/50 drill
200 kick

Set (800) 
300 breathe every 3, 5, 7
6 x 75 Descend 1-3, 4-6
6 x 25 Fast on :30

Set (600) 
4 x 150
...(100 free
50 FAST kick)

Set (500) 
10 x 50 on 1:00
...from middle of the pool 
...FAST turns

Set (300) 
6 x 50 on 1:00 
...15m under h20
...10m FAST
...25m smooth 

Cool-down (200)
200 EZ