Workout

Warm up (600)
200 catch up
200 kick
200 swim

Set (600)
4 x 150 on 2:15
... mid 50 K/D

Set (2100)
4 rounds (900)
150 pace on 2:00
75 hard on 1:30
4 rounds (900)
75 pace on 1:30
150 hard on 2:00
2 rounds (300)
50 easy on 1:00
100 hard on 2:00

Cool down (100)
100 EZ choice