Workout

Warm Up (600)
12 x 50's on :50 

Set (600)
3 x 200 on 3:00   
…50 swim/50 drill

Set (1200)
4 rounds
8 x 25 on :30
…build to race pace  
...every 4th with a flip turn
100 easy swim/kick

Set (400)
8 x 50's Alt
50’s FAST kick on :40
50's FAST swim on 1:20

Cool-down (200)
200 EZ