Workout

Warm Up (1100):
300 free
4 rounds
50 kick on 1:05
50 stroke on 1:00
100 free on 1:30

Main Set (1300):
4 rounds
25 on 25/50 on 50/75 on 1:15/100 on 1:45  

After R1, swim a hard 25 on :30  
After R2, swim a hard 50 on 1:00  
After R3, swim a hard 75 on 1:30  
After R4, swim a hard 100 on 2:00  

EZ 50

Set (300)
2 rounds
4 x 25 on :40 (odds underwater kick, evens easy free)
50 fast on :50
50 easy on 1:00

Cool-down (600)
300 moderate pull
200 kick
100 EZ swim