Workout

Warm-up (300) 6 mins
300 swim

Set (600)
3  rounds 
100 swim on 1:40
2 x 50s kick on 1:00

Set (1500)
3 x 200 swim
...3:00/2:50/2:40
3 x 150 free/stroke/fr 
...2:00
3 x 100 swim
...1:40/1:30/1:20
3 x 50 FAST
... 2:00

Set (200)
8 x 25s :40/:20
...EZ/SPRINT
 
Cool-down (200)
200 choice