Workout

Warm-up (600)  
Swim 600
...every 4th 25 kick 
 
Set (800) 
2 rounds
Swim 4 x 50 on 1:00 
...stroke/free
Swim 2 x 50 Hard :45
Kick 100 on 2:30
...last 25yds HARD

Set (1600)
2 rounds
Swim 2 x 100 on 1:30
...descend 1-2
Swim 100 IM  on 1:45
Swim 6 x 50 free 
...build on :45
Swim 200 IM Hard

Cool-down (200)
Choice swim 200 EZ