Workout

Warm-up (600) 
300 free 
200 kick 
100 IM 

Set (400)
200 kick 
200 swim 

Set (400)
8 x 50's on 1:15 
odd 50's hard 
even 50's EZ 

Set (1200)
2 rounds
6 x 100's on 2:00 
1-3 moderate 
4-6 descen 1-3 

Cool-down (200)
200 swim