Workout

Warm-up (200)
200 swim

Set (1800)
4 rounds
4 x 50 pace on :40/:45/:50/:55
100 on 1:30
50 choice on 1:00
100 on 1:25/1:20/1:15/1:10

Set (700)
4 rounds
100 on 1:30
...1st 25 SPRINT
50 on 1:00
...last 25 sprint
EZ 100 after round 4

Set (300)
25 sprint on :30
50 ez on 1:00

Cool-down (200)
200 choice