Workout

Warm-up (600) 
8 x 75 free on 1:05
...25 swim/25 drill/25 swim

Set (400)
8 x 50 kick on 1:00

Set (600)
4 x 150 free on 2:00
...hold steady pace

Set (1200)
2 rounds
2 x 100 Free on 1:30
...75 on 1:00, 25 fast on :40 
2 x 100 Sprint on 3:00
4 x 50 Alt EZ/Fast on 1:00

Cool-down (400)
4 x 100 ...w/10 sec.
...moderate to ez
...choice of equipment