Workout

Warm Up (500)
400 Swim
100 Kick

Set (500)
10 X 50 1st 25 stroke

Set (1500)
5 X 100 descend
4 X 100 1st 25 kick
3 X 100 1st 50 kick
2 X 100 1st 75 kick
...100's on 1;30
100 kick on 2:00

Set (500)
Pull 500 free
...3cb

Set (200)
8 X 25 on :30
...alternate right arm left by 25

Cool-down (200)
200 EZ