Workout

Warm Up (600)
400 free
200 pull (buoy only)
3,5,7,5 cb by 50's 

Set (400)
8 x 50 on 1:00
...25 kick/25 swim
…no board

Set (2200)
2 rounds 
100 swim on 2:00
4 x 25 sprint on :30 

100 swim on 2:15
4 x 50 sprint on :45 

100 swim on 2:30
4 x 75 FAST on 1:00 

100 swim on 2:45
100 ALL OUT

Cool-down (200)
200 EZ choice