Workout

Warm-Up (500)
Swim 10 x 50's on :50

Set (600)
6 x 100 1:50/1:40
...Alt IM/FR 

Set (1600)
(all with 10 sec. rest)
…faster second half
100
200
300
400
300
200
100

Set (300)
6 x 50 kick
...on 1:05

Cool-down (200)
200 EZ