Workout

Warm Up (600)
Swim 12 x 50's on :55

Set (600)
3 x 200 on 3:00   
…50 swim/50 drill 

Set (1200)
4 rounds 
8 x 25 on :30 
…build to race pace  
...every 4th with a flip turn
100 easy swim/kick 

Set (500)
500 pull  
…5cb

Set (200)
8 x 25’s FAST kicks on :30

Cool-down (200)
200 choice