Workout

Warm up (500)
200 free
100 IM
200 free

Set (900)
6 x 150 on 2:30
...100 swim/25 Kick/25 Drill

Set (1500)
3 x 500 Broken:
2 x 250 pace
1 x 500 best effort
5 x 100 hard pace

Set (900)
Pull 6 x 150 on 2:00
... Descend 1-2,3-4,5-6

Cool-down (200)
200 ez choice