Workout

Warm-up (600)
600 swim

Set (400)
2 rounds
4 x 50 on 1:00
…25kdbs/25 swim
(kick drill  build sprint )

Set (1800)
4 x 100 (first 50 hard)
4 x 150 (middle 50 hard)
4 x 200 (last 50 hard)
...all on 1:30 base

Set (600)
4 x 25 (fast) on :30
4 x 50 (ez/fast) on 1:00
4 x 75 (fast/ez/fast) on 1:15

Cool-down (100)
100 easy