Workout

Warm-up (500)
300, 100, 100
...s/k/d 

Set (500)
5 x 100 kick on 2:00 
..descend 1-5  

Set (300)
300 IM swim 
...50 drill/25 swim 

Set (800) 
4 rounds 
4 x 50's on :50/:55/1:00 
1-3 build, 4-HARD 
rest 1:00 after each round 

Set (600)
2 x 300 pull 
#1-last 50 back 
#2-last 50 breast 
  
Set (200)
4 x 25's on :30
4 x 25's on :45
...ALL FAST

Cool-down (200)
200 moderate to easy 
(50 swim/50 kick)