Workout

Warm up (200)
200 choice

Set (600)
3 x 200 build on 3:00

Set (1000)
4 x 250 d1-2 on 3:30

Set (1200)
4 x 300:
 1x300 swim
 2x150 build
 3x100 pace
 6x50 descend

Set (300)
2 rounds
100 hard on1:15
50 easy on 1:45

Cool down (200)
200 choice