Workout

Warm-up (500)
400 choice
100 Kick

Set (500)
4 x 75 on 1:15 
...50 swim-25 skull 
8 x 25 build on :30 
 
Set (2000)
2 rounds
3 x 200 on 2:45
...d1-3
50 easy on 1:15
200 build on 3:00 
50 SPRINT on 1:00 
50 easy on 1:30
 
Set (200)
8 x 25 on :30
...ALL FAST

Cool-down (200)
200 EZ choice