Workout

Warmup (400) 6 mins
400 swim  

Set (600) 
6 x 100 rest :20  
…odds swim/scull...
…evens swim/kick...

Set (1200)
3 rounds
4 x 50 on 1:30
…fast 25 stroke/25 ez 
4 x 50 choice on :50
…descend 1 - 4

Set (400)
Pull set  
2 x 200 on 3:00
…hold solid pace

Cool down (200) 
200