Workout

Warm Up (600)
Swim 10 x 50's on :55

Set (600)
4 x 150 on 2:20
...25k/100s/25d

Set (1500)
6 rounds
100 HARD on 1:15
150 pace on 2:30

Set (500)
4 rounds
75 Pace on 1:15
50 FAST on :40

Cool-down (200)
200 EZ