Workout

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

Set (900)
6 x 150 (d1-2)
...2 on 2:40
...2 on 2:30
...2 on 2:20

Set (800)
Pull 4 x 200's
...neg split
...on 3:00

Set(600)
12 x 50 on 1:05
...in rounds of 3
...15m fast
...25m fast
...35m fast
...50m fast

Cool-down (200)
200 EZ