Workout

Warm-Up (500)
Swim 10 x 50's on :50

Set (600)
6 x 100 1:45/1:30
...Alt IM/FR 

Set (1600)
(all with 10 sec. rest)
100
200
300
400
300
200
100

Set (500)
10 x 50 kick
...on 1:00

Cool-down (200)
200 EZ