Workout

Warmup (800)
400 swim
8 x 50 on :50

Set (1000)
4 rounds
2 x 100, 50 easy
- 50 easy always on 1:00
- 2 x 100 descend 1:30/1:25/1:20/1:15 

Set (1500)
150, 100, 50
150, 100, 2 x 50
150, 100, 3 x 50
150, 100, 4 x 50
- 150s and 100s both on 2:00
- 50s on :45, take extra :30 between rounds

Set (600)
12 x 50 on 1:00
- 4: 25 no breath/25 swim
- 4: 25 kick/25 swim
- 4: 25 build/25 Sprint

Cool down (100)