Workout

Warm-up (600)
2 rounds
100 swim/100 drill/ 100 kick

Set (600)
4 x 150 on 2:45
...50 scull/50 kick/50 build

Set (1800)
3 x 100 on 1:30
...d1-3
300 pace on 4:30
 
3 x 100 on 1:25
...d1-3
300 pace on 4:30

2 x 150 on 2:15
...d1-2
300 pace on 4:30

Cool-down (200)
200 EZ choice