Workout

Warm-up (600)
400 Swim
200 pull ( 3,5,7,5 cb by 50's)

Set (600)
4 x 50 fly on 1:00
4 x 50 back on 1:00
2 x 50 kick on 1:05

Set (1500):
200 moderate on 3:00
3 x 100 HARD on 1:25
...3 on 1:25, 3 on 1:20
200 moderate on 3:00
3 x 100 HARD on 1:20
10 x 50 free
…odd on 1:00, even on :45

Set (600)
8 rounds
25 sprint on :30
50 kick on 1:10

Cool-down (200)
200 EZ