Workout

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

Set (600) 
12 x 50's on :50
...25 swim/25 kick
 
Set (1200)
8 x 50's on 1:00 
...25 ez/25 HARD 
100 ez choice

6 x 50's on 1:00 
...50 ez/50 HARD 
100 ez choice

4 x 50's ALL HARD on 1:30 
100 ez choice

Set (900)
Pull 12 x 75's on 1:00
...descend 1-4 

Cool-down (200)
8 x 25's on :30
...ATS 
..moderate to EZ