Workout

Warmup (500)  
300 swim 
100 drill/100 kick

Set (600)
6 x 50 on 1:10
…odds kick  
…evens swim
6 x 50 
…odds stroke on 1:15
…evens free on :45

Set (1000)
10 x 100 on 2:30
…50 fast off blocks 
...50 EZ
…option B: 100 fast free 
 
Set (800)
Pull set 
...w/choice of gear
8 x 100 on 1:20
…easy, aerobic pace

Cool down (200)
200 EZ choice