Workout

Warm up (600)
300 swim
200 Kick
100 pull

Set (500)
10 x 50's on :45
…25 build/25 fast
 
Set (1400)
4 rounds
200 on 3:00
…build
100 on 2:00
…solid
50 SPRINT on 1:00 
rest 1:00 after round 2
 
Set (500)
Pull 500 - 3cb

Cool-down (200)
200 EZ choice