Workout

Warm Up (600)
300 choice
6 x 50’s free
…rest 5 sec.

Set (600)
6 x 100 choice on 1:50
…25 kick/25 drill/50 swim

Set (1800)
4 x 150 on 2:15
…build to 80%

4 x 200 on 3:15
…broken last 50

4 x 100 on 1:30
…descend 1-4

Cool-down (200)
200 choice swim