Workout

Warm Up (600)
300 swim, 200 kick, 100 drill

Set (600)
12 x 50 on :45
…max DPS

Set (600)
100 build on 1:30
2 x 50 swim on 1:00
100 hard on 1:20
2 x 50 kick on 1:00
100 on 1:30
2 x 50 hard  1:00

Set (1400)
4 rounds
150 moderate on 2:30
…50 stroke, 50 kick, 50 swim  
150 build on 2:30
50 easy on 2:00

Cool-down (200)
200 EZ