Workout

Warm Up (600)
300 swim/200 kick/100 drill
 
Set (1000)
2 rounds
3 x 150 build on 3:00
...descend 1-3
50 easy on 2:00

Set (1400)
4 rounds
3 x 100 on 1:40/1:30/1:20
...hold solid, fast on #3
50 easy on 2:00

Cool-down (200)
200 EZ