Workout

Warm-Up (500)  
300 swim  
200 drill

Set (600)                               
Swim 12 x 50's on 1:05                           
…25 stroke/25 free
…IM order
                                
Set (1600)                              
4 rounds                                
Swim 4 x 50's on 1:00                            
...25 build/25 FAST                           
8 x 25's on :30 /:45   
…odd SPRINTS            
…even EASY

Cool-down (300)                         
100 Kick
200 Moderate to EZ