Workout

Warm Up (900)
100 swim 
100 kick 
200 swim 
100 drill 
300 swim 
100 kick 

Set (400)
8 x 50 on: 50 
…descend 1-4 
…5 - 8 fast push-off, streamline & 6 sprint strokes, rest 
EZ 

Set (1200)
12 x 100 on 1:30/2:00  
…every 4th swim is ALL OUT FAST 
…use the other 100s as active recovery, to stretch out 
and bring your heart rate back down 

Set (400)
400 pull 

Cool-down (100)
100 EZ