Workout

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

Set (1000)
2 x 150 Free on 2:30
2 x 100 Kick on 2:00
... (12 kicks/3 strokes)
2 x 150 Free on 2:15
2 x 100 Kick on 1:45
... (12 kicks/3 strokes)

Set (1200)
8 x 50  on 1:00
…descend 1-4,5-8
8 x 100 Sprint  on 2:30
…choice of stroke

Cool-down (400)
200 moderate
200 ez