Workout

Warm-up (500)
300 swim
200 pull (buoy only)
...3,5,7,5 cb by 50's

Set (800)
8 x 50 Kick 1:00
8 x 50 on :45
 
Set (1600)
8 rounds
100 on 1:45
...broken 4 x 25 Sprint
...w/5 sec. rest  
100 choice drill on 2:00

Cool down (400)
200 kick
200 easy