Workout

Warm-up (600)
400 swim
200 pull (buoy only)
...3,5,7,5 CB per 50

Set (400)
8 x 50s kick on 1:00
...faster 2nd 25

Set (1800)
200 moderate on 3:00
4 x 150’s on 2:00
EZ 100
4 x 100’s on 1:30
EZ 100
4 x 75’s on 1:00
EZ 100
4 x 50’s on :45
...descend 1-3, 
...#4 FAST on all

Set (200)
8 x 25 Sprints

Cool-down (400)
200 kick
200 easy