Workout

Warm Up (500)
Swim 10 x 50's on :55

Set (400)
400 kick/swim
…choice of equipment

Set (2100)
300 pull on 4:30 
2 x 200 swim on 2:45 (80%) 

300 pull (or 200) on 4:15   
4 x 100 swim on 1:30 (85%) 

300 pull on 4:00   
8 x 50’s swim on 1:00
…odd moderate/even HARD - 90%

Cool-down (200)
200 moderate to EZ 
…25 kick/25 swim