Workout

Warm Up (400)
400 choice

Set (600)
8 x 75(50) on 1:15
…25 kick/50 swim

Set (600)
6 x 100 on 1:20
…descend 1-3

Set (1400)
…2 rounds 
10 x 50 free 
...4 on: 40/ 1 on 1:00
2 x 100 on 1:15
Rest 1 min.
 
Set (300)
12 x 25 on :30
…odd Sprint
...even EZ

Cool Down (200)
Swim 100
...moderate to EZ