Workout

Warm-up (600)
300 free 
300 kick 

Set (500)
10 x 50's on 1:15 
...25 scull on back/25 scull 

Set (1000)
10 x 100's on 1:30 
...4,7,9,10 - PB plus 10 sec. 

Set (1000)
400, 300, 200, 100 
...choice of equipment 
...1:20 or 1:25 or 1:30 base 
...descend going down 

Cool-down (200)
200 EZ