Workout

Warmup:
400 swim

Set: (600)
4 rounds
...50 kick, 50 swim,   
...2 x 25 breath control 
**All swims on :30 per 25

Set (1800)
3 rounds
2 x 200 free on 3:00
1 x 200 broken on 3:30
...by 75/50/3x25   
…10 sec. rest

Set (300)
75 fast, 50 easy
50 fast, 50 easy
25 fast, 50 easy
...on :30 per 25

Cool-down (200)
moderate to ez