Workout

Warm-up (800)
4 x 200 
1-swim
2-drill 
3-kick 
4-choice 

Set (400) 
8 x 50's on 1:00 
...descend 1-4 
...to 90% effort 

Set (200) 
4 x 50's on 1:30
…15m Blast/ EZ

Set (600)
6 x 100's choice  
...pace

Cool-down (400)
400 choice 
...moderate to EZ