Workout

Warm-up (600) 
600 swim
...every 4th 25 drill

Set (400)
8 x 50 kick on 1:00

Set (600)
Pull 4 x 150 free on 2:00
...hold steady pace

Set (1200)
2 rounds
2 x 100 Free on 1:40
...75 on 1:00, 25 fast on :40 
4 x 50 on 1:10  90%
4 x 25's on :30
...ALL OUT
100 EZ

Cool-down (400)
4 x 100 ...w/10 sec.
...moderate to ez
...choice of equipment