Workout

Warm up (600)
400 choice
200 Kick

Set (1200)
4 x 150 on 2:45
... 50 kick/50 pull/50 swim 

Swim 4 x 150 on 2:15
... breathing 3/5/7 by 50

Set (1400)
4 rounds
Swim 2 x 150 
…2:15, 2:10, 2:05, 2:00 
50 sprint on 1:00
 

Cool-down (200)
200 Ez choice