Workout

Warmup (800) (15:00)
400 swim /200 drill 
200 kick

Set (600)
…USE FINS…
12 x 50 on 1:20
…dolphin kick as far as possible
…then ez free  
...even then breast  

Set (600)
3 rounds
4 x 50's on 1:20
#1 half easy half fast / #2 half fast half easy
#3 all easy / #4 all FAST

Set (300)
2 rounds
3 x 50 on 1:30
…first 2 ez
...third fast off the blocks

Cool down (400) 
400 moderate to EZ
...choice of equipment