Workout

Warm up (400)
200 swim, 200 drill

Set (600)
4 x 150 on 2:15
...mid 50 K/D

Set (1500)
3 rounds
200 Pace on 2:45
150 Easy 2:30
100 Hard 1:15
50 Easy 1:00

Set (900)
3 rounds
150 Hard 2:00
100 Pace 1:30
50 Easy  1:00

Cool down (200)
200 ez choice