Workout

Warm Up (600)
12 x 50’s on :50

Kick-set (300) 
1 x 50 (last 25 fast) 1:15 
1 x 100 (last 25 fast) 2:30
1 x 150 (last 25 fast) 

Set (2300)
3 rounds  
4 x 25 on :30 
…odd stroke/even free
4 x 50 swim on :50 
…25 hard/25 moderate 
4 x 100 on 2:00 
…75 swim/25 kick

Cool-down (200)
200 EZ choice