Workout

Warm-up 
400 choice (400) 

Kick-set (400)
200  (2nd 100 harder) 
4 x 50 on 1:30 
…descending 1-2 

Set (800)
100 swim drill 
6 x 100 on 1:45 (hold steady pace) 
100 EZ 

Set (400) 
8 x 50’s choice on 1:30 
…odd-fast 
...even-moderate recovery

Set (500)
4 x 100 on 2:00 (solid - controlled harder pace) 
100 EZ kick

Warm-down (400)
400 moderate to ez