Workout

Warm-up (600)
2 rounds
100 swim/100 drill/100 kick

Set (600)
12 x 50 build on :50
…4 cb

Set (1800)
2 rounds
3 x 200 on 3:15 
…build by 50
2 x 100 on 1:35
…descend 1-2
1 x 50 on 1:30 
…FAST!
50 EZ

Cool-down (200)
200 easy