Workout

Warm-up (500)
300 swim, 100 drill
100 reverse IM

Set (300)
6 x 50 on 
(1:20/1:10/1:00) x 2
- 10 sec. kick on wall, swim

Set (500)
4 x 75 on 1:15
…ez/med/hard
4 x 50's on 1:00
…25 fr/25 fast stroke 

Set (1000)
4 x 100 on 1:30
…descend 1-4
50 sprint on 1:00
50 EZ on 2:00

Set (300)
2 rounds
6 x 25's on :40 uH2o

Cool-down (200)
200 easy