Workout

Warm-up (600)
400 Swim
200 pull (3,5,7,5)

Set (600)
200 kick/swim on 3:00 
…IM or stroke 
2 x 100 on 1:30
…stroke or IM
…even 25’s faster  
4 x 50 on 1:00
…build to fast 

Set (1600)
2 rounds
2 x 100 kick on 2:00
2 x 50 FAST on 1:00
2 x 100 pull on 1:45 
2 x 50 drill :55 
100 FAST
100 recovery

Set (400)
400 swim recovery

Cool-down (200)
200 EZ