Workout

Warm-up (600)
Swim 200, Kick 200 
Pull 200

Set  (500)
8 x 50’s on 45
...build
100 Cruise

Set (900)
3 Rounds
4 x 50 on 1:00
100 Recovery 2:30

Set (400)
8 x 50  on 1:00 
...25 All out/ 25 Easy  

Set (400)
Kick 2 x 200
#1 no equipment
#2 equipment optional
Rest :20

Cool down (200)
200 ez