Workout

Warm-up (500)
300 Free
100 drill
100 kick

Set (600)
4 x 150 Pull on 2:30
Odds-Breathing 3,5,7
Evens-Breathing 5,7,9

Set (1800)
2 rounds
3 x 300 on 4:15, 4:30, 4:45
1-200 Moderate, 100 Fast
2-100 Moderate, 200 Fast
3-300 Fast

Cool-down (200)
200 swim
...moderate to EZ