Workout

Warm-up (500)
300 swim
200 kick

Set (300)
8 x 50's pull on :40

Set (2400)
2 rounds
12 x 100's on 1:30
...1- fast
...2-6- pace
...7-12-d1-3
rest 2 mins between rounds

Cool-down (200)
200 moderate to EZ choice