Workout

Warm-Up (600)
3 rounds
100 swim/100 drill

Set (600)
8 x 75 on 1:15
...50 swim/25 fast kick

Set (600)
6 x 100 on 1:20/2:00
...1 FAST
...1 EZ
 
Set (1500)
10 x 50 free on :50 
8 x 50's stroke on 1:00
6 x 50's on :45
4 x 50's on :55
2 x 50's on 40
 
Cool-down (100)
100 Moderate to EZ
...drill