Workout

Warm-up (1200)
3 x 400 
...swim 
...kick 
...pull 

Set (500)
10 x 50's on 1:00 
...3,5,6,10 FAST 

Set (600)
4 x 150's on 2:45 
...50 free/50 stroke/50 free 
...IM order 

Set (500)
5 x 100's on 2:00 
...variable sprints 
...fast/easy/fast/easy/fast 

Cool-down (200)
200 EASY CHOICE