Workout

Warm-up (500)
300 swim
4 x 50 kick/rest 10

Set (500)
4 x 50 on 1:15
...25 kick/25 swim
4 x 75 on 1:30
...50 choice/25 sprint

Set (800)
4 rounds
50/50/100
1st 50 on 1:00
2nd 50 faster on 1:15
100 on 2:15
...75 build/25 SPRINT  

Set (600)
12 x 50 on 1:30
…odd 50 Dive Starts
...even 50 EASY

Cool-down (200)
100 EZ backstroke
100 EZ free