Workout

Warm-Up (600)  
300, swim, 200 drill   
100 kick

Set (800)
Swim 16 x 50 on 1:00
1 fast, 1 ez, 2 fast, 2 ez,
3 fast, 3 ez, 4 fast 

Set (1200)
Swim 2 x 300 
...4:30 descend 1-2
6 x 100 1:45
...75 swim/25 FAST kick  

Speed Set (400)
16 x 25 :20/:40
25 FAST/25 easy  

Cool-down (200)
200 easy choice