Workout

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

Set (600)
3 x 200 on 3:20   
…50 drill/50 swim

Set (1200)
4 rounds
8 x 25 on :35
…build to race pace  
...every 4th with a flip turn
100 easy swim/kick

Set (400)
8 x 25’s FAST kicks on :30
200 choice swim
...FAST

Set (200)
200 kick

Cool-down (200)
200 EZ