Workout

Warm-up (900)
300 swim/50 kick
200 swim/100 kick
100 swim/150 kick

Set (400)
8 x 50 build on: 50

Set (1500)
6 rounds
100 on 1:30  (or 75’s)
75 on 1:00	 (or 50’s)
50 on :45	 (or 25’s)
25 FAST on :30
...increase speed as distance decreases

Set (400)
400 pull
…3 CB

Cool-down (200)
200 easy