Workout

Warm-up (500)
300 swim
200 kick

Set (700)
10 x 25 kick on 30
6 x 75 on 1:20
...last 25 choice stroke  

Set (1500)
4 rounds
100 swim on 2:00
...strong and smooth 
2 x 50's fast on 1:15
6 x 25's on :45 
...1 ez/ 1 sprint  

Set (300)
12 x 25's on :40
Odds - underwater
Evens - streamline kick on bk

Cool-down (200)
200 EZ Choice