Workout

Warm up (500)
300 swim
200 kick, 100 swim

Set (600)
2 rounds
2 x 100 free on 1:40
2 x 50 on 1:00
...kick/drill

Set (1800)
6 x 100 on 1:40
...meg split
3 x 200 on 3:15
...Descend 1-3
12 x 50 on 1:20
... Alt FAST/Easy

Cool down (100)
100 easy choice