Workout

Warmup (500)
10 x 50 choice  

Set (600)
12 x 50 on :50
…smooth steady pace

Set
4 x 75 on 1:15
…25 swim/25 kick/25 swim

Set
2 x 300 on 4:30
50 on :40
4 x 150 on 2:10
50 on :40
6 x 100 on 1:30
…rest 2 min
100 for time
...300s, 150s and 100s smooth aerobic
…50s and 100 for time; full speed ahead

Cool down (200)
200 ez cool down