Workout

Warm Up (600)
200 swim/200 kick/4 x 50

Set (600)
6 X 100 on 2:00
...50 kick/50 swim

Set (1800)
2 rounds
400 on 6:00
…steady aerobic pace
5 x 100 
...2 on 1:40/2 on 1:35/1 on 1:30
…descend 1-5

Set (1000)
5 x 200 on 3:00
…pull with bilateral breathing



Cool-down (200)