Workout

Warm–up (500)
300 swim
200 drill
..UNDERWATER RECOVERY

Set (600)
4 x 150 on 2:30
.. mid 50 K/D

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

Set (600)
2 rounds
Swim 150 on 2:00 
…Hard Pace
Swim 100 Hard on 1:15
Swim 50 on 1:15
…Easy Pace

Cool-down (200)
200 EZ choice