Workout

Warm-up (600)
2 rounds
100 free/100 drill/100 stroke

Set (800)
8 x 100 @1:50/1:30
odds: 25 right /25 left /50 fr 
even: 8 strokes FAST off walls

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 (1000)
5 rounds
20 x 50 (d1-4)
1 on 1:15
1 on 1:00
1 on 45
1 on 30

Cool-down (200)
ez 200  choice