Workout

Warm-up (600)
4 x 100 free on 1:30 
4 x 50 build on :50

Set (400)
400 pull (5cb) moderate 

Set (2200)
2 rounds 
150 swim on 2:15 
2 x 25 sprint on :30 

150 swim on 2:15 
2 x 50 sprint on :45 

150 swim on 2:15 
2 x 75 sprint on 1:00 

150 swim on 2:15 
2 x 100 sprint on 1:15 

Cool-down 
200 EZ