Workout

Warm-up (500)
300 swim, 100 kick
100 drill
 
Set (600)
4 x 150's on 3:00
...50ez, 50 build/50 HARD

Set (1500)
300 Free on 5:00
6 x 50 on 1:00
...ez/fast

2 x 150 Free on 2:30
4 x 50 on 1:00
...descend 1-4

3 x 100 Free on 1:45
…hold solid pace
2 x 50 on 1:30
...FAST

Cool-down (200)
200 swim