Workout

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

Set (600)
100 kick on 4:15
100 free on 1:30
4 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
REST 1:00
 
Set (400)
8 x 50 kick on 1:15
...1 easy/1 fast

Cool-down (300)
100 drill
200 EZ choice