Workout

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

Set (600)
4 rounds
25 underwater on :30
50 ez on 1:00
25 fast on :30
50 ez on 1:00

Set (600)
Pull 6 x 100 on 1:30
…descend 1-3

Set (800)
10 x 50 free 
...odd 1:00/even :40
2 x 100 on 1:15
...HARD
ez 100
 
Set (500)
2 rounds
8 x 25's  
...odd SWIM SPRINT on :30
...even EZ kick on :45
EZ 100 swim between rounds

Cool Down (200 choice)