Workout

Warm Up (600)
12 x 50's on :55
..11 mins
 
Set (600)
6 X 100 
2 swim 1:30
2 kick 2:15
2 swim 1:25

Set (1800)
2 rounds
300 steady on 4:30
2 X 100 build on 1:30
2 X 100 stretch on 1:45
100 FAST 
2 X 50 stretch on 1:15
RD 2 choice of equipment

Cool-down (200)
200 EZ choice