Workout

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

Set (600)
2 rounds
3 x 100
...Kick on 2:00
...50 drill/50 fr on 1:40
...free on 1:30
 
Set (1800)
2 rounds
200 on 3:00
300 on 4:15
400 on 5:30
 
Set (300)
6 x 50
...Alt 2 free on :40/:50

Cool-down (100)
100 EZ