Workout

Warm up (1000)
400, 300, 200, 100
...last 100 of each repeat 100IM

Set (1200)
3 x 400 on 6:00
...first  repeat last 100 IM
...add 100 per repeat

Set (1200)
2 rounds
300 kick on 6:00
150 kick 2:45
Swim 3 x 50 FAST on :40

Set (500)
Pull 500 buoy only
...neg split

Set (400)
12 x 25's on :20
...fins and paddles

Cool down (200)
Swim 200 moderate to ez