Workout

Warm-up (600)
400 swim
200 kick

Set (2100)
3 x 300 FR  on 4:30
2 x 50's on 1:00
2 x 300 FR on 4:15
2 x 50 (d1-4) on 1:00
1 x 300 FR on 4:00
2 x 50 (d1-4) on 1:00

Set (600)
2 x 300 pull on 4:15
…3/5/3cb by 100's

Cool-down (200)
200 EZ