Workout

Warm-up (600)
400 swim
200 kick

Set (600)
3 x 200 on 3:00   
…50 swim/50 drill 

Set (1200)
4 rounds 
4 x 25 on :30 
…build to race pace  
...every 4th with a flip turn
200 easy swim/kick 

Set (600)
3 x 200's pull
...3cb
...rest 10 sec

Set (200)
8 x 25’s FAST kicks on :30

Warm-down (200)
200 choice