Workout

Warm-up (600)
Swim 600
...every 4th 25 kick 
 
Set (800) 
2 rounds
Swim 4 x 50 on 1:10
…25 stroke/25 free
Swim 2 x 50 Hard -1:10
Kick 100 on 2:30
...last 25yds HARD

Set (1600)
2 rounds
Swim 2 x 100 on 1:40
...descend 1-2
Swim 100 IM  on 2:00
Swim 6 x 50 free 
...build on :55
Swim 200 IM Hard
REST 1 min

Cool-down (200)
Choice swim 200 EZ