Workout

Warm Up (600)
12 x 50's on :55

Set (400)
2 x 200 on 3:15
…50 drill/50 swim…

Set (1200)
4 rounds
8 x 25 on :35
…build to race pace  
…even 25 with a flip turn
100 easy swim/kick

Set (400)
4 x 50's FAST kick 
...on 1:30
200 choice swim
...FAST 90%

Cool-down (400)
400 OYO