Workout

Warm Up (500)
Swim 500 or
10 x 50's  

Set (600)
4 x 150 on 2:15
…ez/mod/hard by 50's

Set (600)
12 x 50's on :55
…15m underwater
…10m SPRINT
…25 smooth
 
Set (1200)
2 rounds - kick/swim
12 x 50's on 1:05/1:00
1 ez/3 FAST
2 ez/2 FAST
3 ez/1 FAST
 
Cool-down (300)
100 kick
200 EZ swim