Workout

Warm Up (500)
10 x 50's on :50 

Set (400)
8 x 50's kick on 1:00 
...25 easy/25 hard 

Set (800)
2 x 400 pull …rest 15 sec. 
...descend 1-2 

Set (1600)
8 x 200's free on 3:00 
...descend 1-4 

Cool-down (200)
2 x 100 free 
...ascending resting 10 sec