Workout

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

Set (600)
2 rounds
6 x 50  on 1:00
...kick, drill, swim 
 
Set (1700)
4 x 75 on 1:15
...30 sec. extra rest  
…then 150 fast
5 x 100 on 1:40
...30 sec. extra rest  
…then 200 fast
4 x 125 on 2:15 
...30 sec. extra rest  
…then 250 fast
 
Cool-down (200)                  
200 easy