Workout

Warm-up (600)                           
2 rounds                                
100 swim/100 drill/100 IM                               
                                
Set (600)                               
3 x 200 on 3:30                         
…50 swim/50 kick                                
                                
Set (400)                               
Swim 8 x 50 on 1:00
...choice                               
...odd 15m fast                         
...even last 15m fast                           
                                
Set (1600)                              
Swim 4 x 400                            
…descend 1-4                            
…on 6:30/615/6:00/6:00                                 
                                
Cool-down (200)                         
200 EZ choice