Workout

Warm-Up (600)
300 swim, 200 drill
100 kick

Set (800)
2 rounds
50 back on 1:10
2 x 75  1:20
…(25 drill/50 free)
2 x 100 free on 1:45
…75 free/25 kick

Set (1000):
2 x 200 on 3:15
…descend 1-2
4 x 100 choice
…4 on 2:00
4 x 50 kick on 1:10

Set (800)
8 x 100 pull 
…4 pace on 1:40
…4 fast on 1:30
…3cb

Cool-down (200)
200 EZ choice