Workout

Warm Up (600)
400 swim 
200 pull (buoy only)
...3,5,7,5 cb by 50's 

Set (900)
6 x 150 on 2:30 
…50 kick, 50 stroke, 50, free   

Set (1800)
2 rounds 
100 set up 1:30 
100 FAST 1:30
100 ez 2:00

100 set up 1:30 
2 x 50 FAST on: 45 
100 easy 2:00 

100 set up 1:30 
4 x 25 ALL OUT on: 30 
100 easy 2:00  

Cool-down (200)
Kick 100 moderate, 
swim 100 EZ