Workout

Warm-up (500)
400 swim
100 kick

Set (500)
10 x 50 on :50 
... repeat 5 strokes fast 
5 strokes ez 

Set (1900)
4 x 50 on :50
100 fast on 2:00
2 x 100 on 1:30
100 fast on 2:00
200 on 3:15
100 fast on 1:45
100 EZ on 3:00
200 on 3:00
100 fast on 2:00
2 x 100 on 1:30
100 fast on 1:45
4 x 50 on :50

Set (200)
Kick 4 x 50's on 1:00
…descend 1-4

Cool--down (100)
EZ 100 warm down