Workout

Warm Up (600)

12 x 50's on :50 



Set (400)

Swim 400 reverse IM 

…50 drill/50 swim 



Set (600)

Pull 3 x 200 on 3:00 

…descend 1-3



Set (1600)

2 rounds  

Swim 2 x 200 IM on 3:15 

…80% effort  

6 x 50 free on :45

…d1-4 

2 x 50 kick on 1:15   

…no fins



Cool-down (200)

...moderate to EZ choice