Workout

Warm-up (800) (15 min)
Swim 400
400 pull (buoy only)
...3,5,7,5 cb by 50's

Set (1800)
swim 600 on 9:00, 300 on 5:00
swim 400 on 6:00, 200 on 3:30
swim 200 on 3:00, 100 on 2:00
 
Set (600)
Kick 150/swim 50 on 4:00
Kick 100/swim 100 on 3:45
Kick 50/swim 150 on 3:30
 

Cool-down (200)
Swim 200 EZ