Workout

Warm-up (600)
3 x 200's ...rest 10 sec.
...150 free/50 kick

Set (600)
12 x 50's on 1:10
...4 kick strong 
...4 drill/swim 
...4 fast/ez

Set (1300)
400 on 6:00
...pull or swim max dps
2 x 100's on 3:00 
...for time free
400 pull dps on 7:00
...pull or swim max dps
4 x 50s on 2:00 
...for time free
100ez

Set (400)
4 x 100's free on 1:45
...descend 1-4
...75 build/25 sprint 
(no breath into wall)

Cool-down (100)
100 EZ