Workout

Warm-up (500)
200 swim, 200 kick, 100 drill

Set (600)
8 x 75's on 1:15
…25 kick/50 swim

Set (600)
6 x 100 on 1:30
…25 fast/50ez/25 fast

Set (800)
10 x 50 free 
...odd :45
..even on 1:00
2 x 100 on 1:15
...HARD
ez 100
 
Set (500)
2 rounds
8 x 25's  
...odd SPRINT on :30
...even EZ kick on :45
EZ 100 swim between rounds

Cool Down (200)
200 moderate to EZ