Workout

Warm up (600)
10 min OYO
...swim/kick

Set (800)
8 x 100 pull on 1:40
…odds: steady
…evens: negative split

Set (2100)
4 x 300 on 4:30 
…descend 1-2, 3-4
100 EZ on 2:00
2 x 200 on 3:00
…descend 1-2
100 EZ
1 x 100 fast
200 EZ

Set (500)
10 x 50 kick on 1:05
…fast on 4, 7, 9, 10

Cool-down (200)
200 choice