Workout

Warm-up 
400 free 
8 x 75 on 1:30 
...odd swim 
...even kick 

Set 
2 rounds 
4 x 50 on :55 
...25 drill/25 swim 
4 x 50 on :45 
...even pace 
3 x 100 on 1:30 
...descend 1-3 

Set 
500 free (no equipment) 
500 kick on 10:00 
...4th 25 FAST 

Set 
8 x 50 on 1:00 
...25 one arm drill/25 swim

EZ cool-down