Workout

Warm-up (500)        
400 Choice  
100 kick

Set (500)  
200 rest 10
150 rest 15
100 rest 20
50
....each last 50 FAST

Set (1200)
2 rounds
1 x 200 on 4:00
…50 kick/50 swim
1 x 50 FAST on 1:30
1 x 150 on 3:30
…50 kick/50 swim
1 x 50 FAST on 1:30
1 x 100 on 2:30
…50 kick/50 swim
1 x 50 FAST on 1:30

Set (600)
12 x 50's on 1:15 
…IM order/choice

Cool-down (200)
200 EZ