Workout

Warm Up (500) 
300 swim
200 pull
...3,5,7,5 CB per 50

Set (300)
6 x 50’s kick on 1:00
…25 mod/25 FAST

Set (1900)
2 rounds
500 pull on 6:30 
...moderate 
...5 cb 
4 x 100's on 1:30
...negative split
50 EZ
 
Set (600)
12 x 50's on 1:00/:45
...SOLID…80% 
...3,6,9,12… FAST  
...GOOD TURNS and STREAMLINES 

Cool-down (200)
200 EZ