Workout

Warm-up (400)
2 rounds
100 swim
100 drill
100 IM
 
Set (600)
4 rounds
25 under on :30
50 EZ on 1:00
25 FAST  NB swim on :30
50 EZ on 1:00

Set (1500)
8 rounds
25 FAST on :20
50 EZ on 1:10

6 rounds
50 Fast on :50
100 EZ on 2:10

Set  (300)
300 pull

Cool-down (200)
200 choice