Workout

Warmup (300)
300 choice 

Set (600)
4 x 150 on 2:45
…50 drill/50 kick/50 swim

Set (1200)
3 rounds
200 swim
4 x 50 swim
…1st rd 200 on 3:00
...50s on 1:00
...2nd rd 200 on 3:10
...50s on :50
…3rd rd 200 on 3:15
...50s on :40

Set (600)
2 x 300 pull
...rest 20 sec
 
Cool-down (100)
100 EZ choice