Workout

Warm-up (500)
300 swim, 100 kick,
100 drill
 
Set (600)
12 x 50 build on :55
…4 cb

Set (1500)
5 x 200 on 3:30 
…build by 50
4 x 100 on 1:45 
…descend 1-2
2 x 50 on 1:30 
…FAST!

Cool-down (400)
200 kick
200 easy