Workout

Warm-up (500)
300 Free
200 kick

Set (600)
12 x 50's on 1:00 
...odd 25 easy/25 fast
...even 25 br/25 fr 

Set (1500)
4 x 25's on 30  
4 x 50's on 1:00 
...2nd 25 FAST  
4 x 25's on 30 (ez)
4 x 100's on 1:30
...holding a solid pace 
REST 1 min
4 x 150's on 2:00
 ...holding a solid pace 
4 x 25's on 30 FAST

Set (200)
8 x 25 on :45
- odds: breath control
- evens: 10 sec.kick wall, sprint

Cool-down (200)
200 EZ choice