Workout

Warm-up (500)
300 free
200 pull (3,5,7,5 cb by 50's)

Set (400)
4 x 100 Kick on 2:15
...last 25 Fast

Set (1200)
4 Rounds:
4 x 50's
... Descend 1-4
100 Negative Split

Set (400)
8 x 50 on 1:00 
...2 under water breaststroke pulls
...skull to 25, 
...then 25 ALL OUT Free

Set (400)
4 rounds
50 swim - last 20 meters fast
2 x 25 ALL OUT

Warm-down (200)
200 EZ