Workout

Warm Up (500)
Swim 10 x 50’s on :55

Set (600)                                               
4 x 150's on 2:45                
...100 free/50 kick                     
...descend 1-4                                          
                                                
Set (1500)                                               
3 rounds
50 Sprint on 1:30
200 on 3:30
50 Sprint on 2:30
100 on 2:30
50 Sprint on 1:30
50 kick on 1:30

Cool-down (400)
200 kick
200 Easy