Workout

Warm-up (300)
300 swim

Set (1200)
8 x 150's on 2:30
...50 free/50 kick/50 free

Set (1200)
3 rounds
300 free on 4:30
...descend 1-3
100 kick on 2:30

Set (200)
8 x 25’s on :30
...odd FAST
...even EX

Cool-down (100)
100 ez