Workout

Warm-Up (600)
Swim 12 x 50's on :55

Set (600)
200 kick on 4:30
100 free on 1:30
6 x 50 stroke on 1:00

Set (1400)
2 rounds 
(1:30 on 2nd round) 
2 x 200 Free on 3:20 
2 x 100 Free on 1:40
2 x 50 Free on :50 
 
Set (400)
8 x 50 kick on 1:15 
...1 easy/1 fast

Cool-down (200)
200 EZ choice