Workout

Warm Up (600)
Swim 12 x 50's on :50

Set (400)                               
400 pull (5cb) moderate                                 
                                
Set (2000)                              
2 rounds                                
150 swim on 2:15                                
2 x 25 sprint on :30                            
                                
150 swim on 2:15                                
2 x 50 sprint on 1:00                           
                                
150 swim on 2:15                                
2 x 75 sprint on 1:30                           
                                
150 swim on 2:15                                
100 Sprint                     
100 kick
                                
Cool-down (200)                         
200 EZ