Workout

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

Set (600)
4 rounds
25 under water on :30
50 EZ on 1:00
25 FAST on :30 (no breath)
50 EZ on 1:00

Set (1800)
3 rounds  
Swim 6 x 100 free 
on 1:30, 1:35, 1:25, 1:45, 1:15, 2:00
…#5 in each round is a SPRINT

Set (200)
4 x 50 kick
…25 fast/25 easy

Cool-down (200)
200 EZ choice