Workout

Warm up (800)        
400 Choice  
4 x 100 r:10
...50 drill/50 swim

Set (1000) 2 rounds
200 rest 10
150 rest 20
100 rest 30
 50 
....last 50 FAST

Set (1200)
2 rounds
…w/ paddles and fins
1 x 200 w/15-20 sec. rest
…50 kick/50 pull

1 x 50 FAST 
1 x 150 w/15-20 sec. rest
…50 kick/50 pull

1 x 50 FAST 
1 x 100 w/15-20 sec. rest
…50 kick/50 pull
1 x 50 FAST 

Set (800)
2 rounds
8 x 50's on 1:15/1:30
…IM order

Cool-down (200)
200 EZ