Workout

Warm-up (500)
400 swim
...every 3rd 50 back
100 kick

Set (600)
12 x 50 build on :50
…build to last 15m fast

Set (400)
Pull 4 x 100 on 1:30
..5cb
 
Set (1500)
300 (4:30) 
6 x 25 on 1:00 Fast/EZ
200 (3:00)
4 x 25 on 1:00 Fast/EZ
100 (1:30)
2 x 25 on 1:00 Fast/EZ
REPEAT
150/100/50
2:15/1:30/1:00
 
Cool -Down (200)
EZ 200 choice