Workout

Warm-up (300) 6 mins
Swim 300 choice

Set (600)
4 x 150 on 2:15
50 s/50 k/50 s

Set (1400)
4 rounds
100 build on 2:00
200 FAST on 3:00
50 EZ on 2:00

Set (400)
8 x 50's kick on 1:00
...25 moderate/25 FAST  

Cool-down (100)
100 EZ swim