Workout

Warm-up  (900)
300 swim 
300 kick 
300 pull 

Set (1000)
10 x 100's  
…on 1:15 

Set (500)
400 kick w/fins
then… 
4 x 25 sprint kick - no fins on 1:00 

Set (600)
3 (4 x 50's) choice on 1:00 
…each round-same stroke 
1-moderate 
2-2nd 25 harder 
3-FAST 

Cool-down Set (200)
200 swim
…moderate to EZ