Workout

Warm-up (600)
Swim 600
...every 4th 25 kick  
 
Set (800)                               
2 rounds                                
Swim 4 x 50 on :55  
...stroke/free                          
Swim 2 x 50 Hard :40                            
Kick 100 on 2:00                                
...last 25yds HARD                              
                            
Set (1800)                              
2 rounds                                
Swim 2 x 100 on 1:30                            
...descend 1-2                         
Swim 100 IM  on 1:45                         
Swim 6 x 50 free 
...build on :45                                
Swim 200 IM Hard                           
                                
Cool-down (200)
Choice swim 200 EZ