Workout

Warm-up (300) 6 mins
300 swim

Set (200)
200 Kick

Set (2400)
2 x 300 4:30/2:15
…300 Pace
…2 x 150
  
4 x 200  3:00/1:30  
…200 Pace
…2 x 100
…200 Pace
…2 x 100
  6 x 100 on 1:30
…Alt hard/easy
8 x 50 on :45
…Alt hard/easy

Cool-down (100)
100 EZ choice