Workout

Warm-up (500)
300 swim
4 x 50 kick on 1:00

Set (700)
4 x 50 on 1:00
...25 kick/25 swim
8 x 25 on :30
...6 fast strokes/ez
12 x 75 on 1:30
...50 choice/25 sprint

Set (1000)
5 rounds
50/50/100
1st 50 on :50 
2nd 50 faster on :45
100 on 2:00
...75 FAST/EZ 25

Set (600)
12 x 50 on :45
...descend 1-4

Cool-down (200)
100 EZ backstroke
100 EZ free