Workout

Warm-Up (600)
12 x 50's
...rest 5 sec.

Set (600)
4 x 50 swim on :50
...descend 1-4 
200 swim 3:00
4 x 50 kick on 1:10 
...descend 1-4  

Set (800)
8 x 100
odds: 25 rt arm fr/25 left arm fr/50 free swim 1:50
even: 6 strokes FAST off walls 1:30

Set (1000)
5 rounds
4 x 50 (D1-4)
1 on 1:30 EZ
1 on 1:15 Build
1 on 1:00 FAST
1 on :45 SPRINT
 
Cool-down (200)
4 x 50 
...moderate to EZ