Workout

Warm-up (600)
400 Swim
200 pull (3,5,7,5)

Set (600)
4 rounds:
100 swim on 1:30
…last 25 fast
50 ez on 1:00

Set (900)
6 rounds
75 swim on 1:00
10 seconds vertical kick
50 swim on 1:00
…fast in and out of the flags 
25 swim on :30
…all out sprint

Set (500)
10 x 50 on 1:00
…25 fly, flip turn, 25 sprint free
…Fast/moderate, relaxed/Fast

Cool-down (200)
200 EZ