Workout

Warm-up (600)
400 swim/200 kick

Set (400)
2 rounds
4 x 50 free
…2 on 50,  2 on 45

Set (1000)
2 rounds 
300 on 4:30/4:15
100 kick on 2 min
100 swim on 1:30, 1:25

Set (1200)
2 rounds
2 x 200 on 3:00, 2:45
100 kick on 2 min
100 swim on 1:25, 1:20

Cool-down (200)
200 ez choice