Workout

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

Set (600)
4 x 75 kick  on 1:20
...(fast/easy/fast)
4 x 25 on :30
... no breathing until flags,
4 x 25-no breathing  on :40
100 easy

Set (2000)
4 x 200 on 3:00
... (150 pace, 50 easy)
6 x 150 on 2:20
... (100 pace, 50 easy) 
4 x 75  on 1:15
...(50 FAST, 25 easy)

Cool-down (200)
200 ez