Workout

Warm-up (600)
3 rounds
50 free/50 nonfree/100 kick

Set (1300)
2 rounds
200 swim on 3:00
100 kick 8 u/w dolphins per wall
100 build on 1:30
200 swim on 3:00
50 fast on 1:00

Set (1500)
6 x 100 on 1:45
… sprint the first and last 25
6 x 75 on 1:30
…… sprint the middle 25
6 x 50 on1:15
… sprint the last 37.5
6 x 25 on 1:00
… max effort!

Cool-down (200)
200 EZ