Workout

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

Set (600)
4 x 150's on 2:30
…50 drill/50 dps/50 build
 
Set (1800)
200 build on 3:00
…negative split
…then 4 x 50 pace on :45
300 build on 4:15
…negative split
…then 6 x 50 pace on :45
400 build on 5:20
…negative split
…then 8 x 50 pace on :45
 
Cool-down (400)
moderate to ez
200 kick/200 swim