Workout

Warm-up (600)
300 swim, 200 drill, 
100 kick

Set (600)
4 x 150 on 2:15
…easy/moderate/hard

Set (800)
8 x 100’s on 1:45
…15m FAST the 35m ez

Set (400)
Pull 2 x 200’s on 3:00
…3cb 1st 100
…5cb 2nd 100
..descend 100’s 1—2

Set (400)
2 rounds
8 x 25’s on :20/:40
…25 FAST/25 EZ

Cool-down (200)
200 moderate to EZ