Workout

Warm-Up (500)
2 x 100 drill
100 kick
2 x 100 swim

Set (600)
12 x 50 
Odd free :50
Even stroke 1:00

Set (1600)
4 rounds
200 pace 2:45
100 IM 1:45
100 ez 2:15

Set (200)
2 rounds
50 fast on 1:15
...fly/bk, bk/brst
2 x 25 kick sprint :30
50 ez 1:15

Cool-down (300)
200 moderate
100 EZ choice