Workout

Warm-up (400) 6 mins
400 choice

Set (800)
Swim 16 x 50 on 1:00
1 fast, 1 pace, 2 fast, 2 pace,
3 fast, 3 pace, 4 fast 

Set (1000)
Pull 2 x 300 
...4:30 descend 1-2
4 x 100 1:45
...75 swim/25 FAST kick  

Speed Set (400)
16 x 25 :45
25 fast/25 easy  

Cool-down (200)
200 easy choice