Workout

Warmup (600)
12 x 50 on :50

Set (600)
4 rounds
25 under water on :30
50 EZ on 1:00
25 FAST on :30 (no breath)
50 EZ on 1:00

Set (1800)
3 rounds  
Swim 6 x 100 free 
on 1:30, 1:35, 1:25, 1:45, 1:15, 2:00
…#5 in each round is a SPRINT

Set (300)
6 x 50 kick on 1:10
…25 fast/25 easy