Workout

Warm Up (600)
12 x 50's on :50 

Set (500)
10 x 50 swim/kick  
…on 1:00

Set (1500) 
2 rounds
200 swim on 3:00
…moderate
2 x 100 swim on 1:30
…build
6 x 50 fast on 1:00
4 x 25 SPRINTS on :30
 
Set (600)
Pull 6 x 100…rest 10 sec.

Warm-down (200)
200 EZ