Workout

Warm-up (400)
400 CATCH-UP free
 
Set (300)
100 build on 1:30 
2 x 50 kick on 1:00
...FAST

Set (2000)
2 rounds 
150 swim on 2:15   
2 x 25 sprint on :45 
150 swim on 2:15   
2 x 50 sprint on 1:00
150 swim on 2:15  
2 x 75 sprint on 1:30
150 swim on 2:15  
100 RACE

Set (400)
400 pull (5cb) moderate    

Cool-down (100)
100 EZ