Workout

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

Set (600)
4 x 150 on 2:15
…100 swim/50 kick

Set (1400)
4 x 100 on 1:30 (2 build/2 fast)
100 easy on 2:00
4 x 75 on 1:15 (2 build/2 fast)
100 easy on 2:00
4 x 50 on :45 (2 build/2 fast)
100 easy on 2:00
4 x 25 on :30 (2 build/2 fast)
100 easy on 2:00

Set (500)
500 pull
...3cb odd 100's
...5cb even 100's

Cool-down (200)
200 EZ choice