Workout

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

Set (600)
…25 swim/25 kick on 1:00
4 x 50 fly  
4 x 50 back  
2 x 50 free  

Set (1500):
200 moderate on 3:00
3 x 100 HARD  
...3 on 1:30 
200 moderate on 3:30
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 1:15

Cool-down (200)
200 EZ