Workout

Warm up (200)
200 swim (5 minutes)

Set (900)
6 x 150 on 3:00
(50 kick/50 build/50 breakout sprint, easy)

Set (2000)
4 x 150 on 2:10, 50 kick
4 x 100 on 1:20, 2 x 50 kick
4 x 75 on 1:00, 3 x 50 kick
4 x 50 on :35, 4 x 50 kick
...50 kick always on 1:00
...extra :30 rest between rounds

Set (300)
Pull 300
...negative split

Cool down (200)
200 easy choice