Workout

Warm-up (400)
400 swim

Set (600)
4 X 75's alt free/fly/free on 1:10
4 (25 fast kick on :30, 50 EZ swim on :50)

Set (800)
3 rounds
1 X 50 moderate on :45
3 X 100's fast on 1:20, 1:15, 1:10
150 EZ on 2:30

Set (600)
4 rounds
50 EZ, 100 free,  
...all 50's on :45, 100's on 1:10 fast

Set (200)
8 X 25's kick on :30
...alt fly on back and back kick

Cool-down (200)
200 EZ