Workout

Warm-up (600)		 
300 swim, 200 drill		
100 kick		
		
Set (300)		
6 x 50 on (1:10/1:00/:50) 		
Fast/EZ, EZ/Fast, All fast		
		
Set (1600)		
4 rounds		
4 x 100's  		
1:25/1:35		
1:45/2:00		
...25 sprint/50 long /25 sprint		
 		
Set (500)		
3 x 50 on :55,  		
2 x 50 on 1:00, kick		
1 x 50 sprint on 1:00		
2 x 50 on 1:00, kick		
3 x 50 on :55 		
		
Cool-down (200)		
200 easy