Workout

Warm-up (600)
600 choice
OYO

Set (800)                               
2 rounds                                
3 x 50 swim on :55  
...stroke/free                          
3 x 50 swim FAST :45                            
100 kick on 2:00                                
...last 25yds HARD                              
                            
Set (1800)                              
2 rounds                                
3 x 100 swim on 1:30                            
...descend 1-3                          
100 IM  on 1:45                         
6 x 50 free build on :45                                
200 IM FAST                             
                                
Cool-down (200)
200 EZ