Workout

Warm Up (500)
400 swim
100 Kick

Set (600)
6 X 100 on 1:30
...descend 1-3, 4-6

Set (1500)
5 X 100 fast 50 stroke easy
4 X 100 Fast 100 stroke easy
3 X 100 5 sec faster 150 stroke easy
2 X 100 5 sec faster 200 Stroke
100 sprint

Set (400)
8 X 50 on 1:00
..alternate kick swim by 25's

Cool-down (200)
200 EZ