Workout

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

Set (300)
4 X 75's on 1:15
25 fly/50 Free

Set (1800)
4 rounds
100 build on 1:30 
150 fast on 2:00
200 moderate on 3:00

Set (300)
4 rounds
...25 fast Kick on :30, 
..50 swim on 1:00

Cool-down (200)
200 EZ choice