Workout

Warm Up (600)
Swim 6 x 100's on 1:30

Set(400)
8 x 50's on :50 
...25 mod/25 fast 

Set (200)
Kick 4 x 50 on 1:00 
 
Set  (1600) 
4 rounds
6 x 50’s on :45
...descend 1-3
100 easy on 2:00 
 
Set (400)
2 x 200’s on 3:00
...moderate pull

Cool-down (200)
200 EZ choice