Workout

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

Set (600)
8 x 75's on 1:15
…25 kick/50 swim

Set (600)
12 x 50 on :45
…descend 1-4...

Set (800)
4 rounds
100 free on 1:00
...FAST
100 free on 2:0
...ez
 
Set (500)
2 rounds
8 x 25's  
...odd SWIM SPRINT on :30
...even EZ kick on :45
EZ 100 swim between rounds

Cool Down (200)
200 ez