Workout

Warm Up (600)
300 swim, 200 kick, 100 drill

Set (400)
10 x 50 on :50
…no breathe 
...flags to wall to flags

Set (600)
100 build on 1:30
2 x 50 swim on :45
100 free on 1:30
2 x 50  kick/swim on 1:00
100 on 1:30
2 x 50 free/stroke on 1:00

Set (1500)
3 rounds
150 moderate on 2:15
150  on 2:30
…50 stroke, 50 kick, 50 swim
150 build on 2:00
50 easy on 2:00

Cool-down (200)
200 EZ