Workout

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

Set (300)
12 x 25 on :30  
...8,6,4,3 blance kick
...repeat x 3

Set (2200)
6 x 50 on :40, 50 easy
5 x 100 on 1:20, 50 easy
4 x 150 on 2:00, 50 easy
3 x 200 on 2:40, 50 easy

Set (300)
3 x 100 kick on 2:10
… 25 smooth, 50 fast, 25 smooth 

Cool-down (200)
200 EZ