Workout

Warm up (400)
400 choice

Set (300)
4 x 75  w/:10 rest
 25-scull
 25-fist swim
 25-over kick + build

Set  (1800)
3 x 25 + 75 @:20, 1:30
3 x 25 + 50 @:25, 1:00
3 x 25 + 25 @:30, :30
50 easy after each round

Set (500)
300 every 3rd 25 fast 
(flags to flags)
200 same

Set (300)
12 x 25 w/:10 rest
3+3 strokes fast (rest easy) 
until the full 25 is fast!

Cool down (200)
200 ez choice