Workout

Warm-up (600)
300 swim, 200 drill,
100 kick

Set (300)
6 x 50's kick on 1:00

Set (1200)
4 x 100 on 1:30
4 x 100 on 1:25
4 x 100 on 1:20

Set (500)
5 x 100 on 2:00 
...75 ez/25 fast
...50 ez/50 fast
...25 ez/75 fast
...all ez
...all fast

Set (600)
12 x 50 on 1:00 
...1 ez/1 FAST

Cool-down (200)
200  EZ