Workout

Warmup (600)  
400 swim 
100 drill/100 kick

Set (600)
6 x 50 on 1:10
…odds kick  
…evens DRILL
6 x 50 
…odds stroke on 1:10
…evens free on 1:00

Set (1000)
10 x 100 on 2:30
…50 fast off blocks 
...50 EZ
 
Set (600)
Pull set 
...w/choice of gear
6 x 100 on 1:30
… aerobic pace

Cool down (200)
200 EZ choice