Workout

Warm-up (500)
500 choice or
10 x 50

Set (1000)
4 x 250 swim on 4:00
...descend 1-4

Set (1300)
3 x 100 pace on 1:20
50 FAST  on 1:00
3 x 100 pace on 1:20
100 Fast on 2:00
3 x 100 pace on 1:20
200 FAST on  3:00
50 ez

Set (400)
4 x 100 kick on 2:15

Cool-down (200)
200 ez