Workout

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

Set (600)
6 x 100 1:45/1:30
...Alt IM/FR 

Set (1600)
...(Swim fast enough to get 
15 sec rest)
100 on 1:30
200 on 2:45
300 on 4:00
400 on 5:15
300 on 4:00
200 on 2:45
100 on 1:30

Set (500)
10 x 50 kick
...on 1:00

Cool-down (200)
200 EZ