Workout

Warm-up (600)
10 min OYO
2 starts/dives

Set (800)                               
2 rounds                                
2 x 50 swim on :55  
...25 stroke/25 free                          
2 x 50 swim FAST on 1:00
100 kick on 2:00                                
...last 25yds hard

Set (1800)                              
2 rounds                                
2 x 150 swim on 2:15                            
...descend 1-2                          
200 IM on 3:00                          
6 x 50 free build on :50                                
100 stroke/non free FAST                             

Cool-down (200)
Choice