Workout

Warm-up (500)  
200 swim/100 kick
200 drill

Set (400)  
8 x 50 on 1:15
…25 scull/25 swim   
           
Set (400)     
8 x 50 kick on 1:10
…3 dolphin/3 choice 
2 flutter

Set (1500)      
2 x 300 on 5:00
...build to steady pace
2 x 200 on 3:15
...descend 1-2
4 x 100 on 1:30
...hold steady pace
2 x 50 on 1:00
...as FAST as possible
        
Cool-down (200)
200 EZ choice