Workout

Warm-up (500)
400 swim
100 reverse IM

Set (300)
6 x 50 on (1:10/1:00/:50) x 2
- 10 sec. kick on wall, swim

Set (1600)
4 x 100 on 1:30
2 x 150 on 2:00
200 FAST on 3:00
2 x 150 on 2:50
4 x 100 on 1:20  

Set (500)
2 x 50 on :55, breath control
2 x 50 kick on 1:15  
2 x 50 sprint on 1:00
2 x 50 kick on 1:15  
2 x 50 on :55, breath control

Cool-down (100)
100 easy