Workout

Warm Up (600)
12 x 50's on :50 

Set (600)
6 x 100 kick on 2:00 
(descend 1-5) 

Set (300)
300 IM swim
...(50 drill/25 swim)

Set (800) 
4 rounds 
3 x 50's on :45
1 x 50 FAST on 2:15

Set (600)
2 x 300 pull
...no paddles 
#1-last 50 back 
#2-last 50 breast 
rest :30-1:00 between 300's  

Cool-down (400)
4 x 100 moderate to easy 
(50 swim/50 kick)