Workout

Warm Up (600)
2 rounds
100 swim/100 drill/100 IM

Set (600)
2 rounds
2 x 50 1)kick 1:05 2)stroke :55
100 on 1:35/1:30/1:25  

Set(1900):

400 6:20 
200 3:10 
2 x 50 ez 1:00
--
300 4:45 
150 2:15 
2 x 50 ez 1:00
--
200 3:10 
100 1:20 
2 x 50 ez 1:00
--
100 1:35
50 ALL OUT
100 easy

Cool-down
OYO