Workout

Warm-up 
500 choice swim 
...every 4th (25 kick) 

Set 
500 pull 
right/left side breathing by 25's 

Set 
10 x 50's choice on 1:00 
...25 moderate/25 hard 

Set 
10 x 50 kick on 1:00 
...with fins 
...descend 1-5 

Set 
12 x 50 SPRINT choice 
...4 on 1:00/4 on 1:15/4 on 1:30 
...MAX effort 

Cool-down 
500 choice kick/swim 
...moderate to EZ