Workout

Warm Up (600)
12 x 50's on :50
 
Set (600)
4 rounds
25 under on :30
50 EZ on 1:00
25 FAST  NB swim on :30
50 EZ on 1:00

Set (1500)
8 rounds
25 FAST on :20
50 EZ on 1:10

6 rounds
50 Fast on :45
100 EZ on 2:15

Set  (300)
300 pull

Cool-down (200)
200 choice