Workout

Warm-up 
1000 reverse IM 
...100 drill/100 kick/50 swim 
...free/breast/back/fly 

Set 
4 rounds 
4 x 50's choice 
#1 on 1:00 (Last 12 1/2 HARD) 
#2 on 1:10 (Last 25 HARD) 
#3 on 1:20 (Last 37 1/2 HARD) 
#4 on 1:30 (50 ALL HARD) 

100 easy 

Set 
2 x 300 
...#1 - 25 swim/25 kick 
...#2 - pull 

Cool-down 
200 EZ