Workout

Warm-up (600)
2 rounds
100 swim/100 drill/100 kick
…200 swim/200 pull
…200 kick/200 swim

Set (600)
12 x 50 build on :55
…4 cb

Set (1800)
3 x 300 on 5:00 
…build by 75
3 x 200 on 3:15 
…descend 1-3
3 x 100 on 2:30 
…FAST!

Cool-down (200)
200 easy