Angelfish

Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table. 

Warm Up
4 x 50 @ :20 rest
100 kick
4 x 25 @ :10 rest / odds build up (slow-->fast), evens build down (fast-->easy)

Set 1
2x through:
3 x 50 @ b
50 kick @ :30 rest
(go right into second set)

Set 2
4 x 25 stroke other than freestyle @ :20 rest

Warm Down
100 easy

Total: 1000