Workout

Warm-up (600)
400 swim
200 pull
...3,5,7,5 CB per 50

Set (400)
8 x 50s kick on 1:00
...faster 2nd 25

Set (1800)
200 moderate on 3:00
4 x 150’s on 2:15
EZ 100
4 x 100’s on 1:30
EZ 100
4 x 75’s on 1:15
EZ 100
4 x 50’s on 1:00
...on ALL
(descend 1-3, #4 FAST)

Set (400)
16 x 25   
...odd sprints on :30    
...even ez kick :45  

Cool-down (200)
200 easy