Workout

Warm-up (600)
400 swim
4 x 50 kick on 1:00

Set (800)
6 x 50 on 1:00
...25 kick/25 swim
8 x 25 on :30
...4 fast strokes off wall
12 x 75 on 1:20 
...25 free/25 back25 sprint kick

Set (1000)
5 rounds
(50/50/75)
1st 50 on :50 
2nd 50 faster on :45
75 SPRINT on 1:20  
EZ 25

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

Cool-down (200)
100 EZ backstroke
100 EZ free