Workout

Warm up (400)
400 swim
...25drill/25 swim

Set (900)
3 rounds
12 x 25 on :30
...descend 1-3

Set (1500)
75/100/100/100
100/75/100/100
100/100/75/100
100/100/100/75
...100s steady on 1:30
...75s hard on 1:00

Set (400)
2 rounds
8 x 25 on :40
...10 sec. fast kick on wall
... then 25 no breath

Cool down (200)
200 EZ