Workout

Warm Up (600)
Swim 12 x 50's on :50

Set (600)
4 rounds
25 under water on :30
50 EZ on 1:00
25 FAST on :30 (no breath)
50 EZ on 1:00
 
Set (200)
Kick 4 x 50 on 1:00 
 
Set (1400)                              
4 rounds                                
Swim 2 x 50's on 1:00                           
...25 easy/25 HARD                              
Swim 1 x 50 Moderate                            
Swim 2 x 100 on 2:00                            
...ALL HARD 

Set (400)
4 x 100’s on 1:30
...moderate pull

Cool-down
200 EZ choice