Workout

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

Set (900)
2 rounds
150 on 2:15
...build to last 50 fast
2 x 100 on 1:45
...50 drill/50 DPS
2 x 50's on 1:00
...1-last 25 fast
...2-first 25 fast

Set (1200)
2 rounds
100 on 1:30
200 on 3:00
300 on 4:30
 
Set (500)
10 x 50
...Alt 2 free on :40/:50

Cool-down (200)
200 EZ