Workout

Warm Up (500)
300 free
200 pull (buoy only)
3,5,7,5 cb by 50's 

Set (400/900)
400 pull - moderate 
...5cb 

Set (2300/3200)
2 rounds 
150 swim on 2:15   
2 x 25 sprint on :30 

150 swim on 2:30  
2 x 50 sprint on :45 

150 swim on 2:45  
2 x 75 FAST on 1:00 

150 swim on 3:00  
100 FAST 

100 easy swim on 2:00 
2 x 25 ALL OUT on 1:00 

Cool-down (200/3400)
200 EZ choice