Workout

Warm-up (600)
400 swim
4 x 50 dolphin kick
 
Set (600)
4 rounds
25 under on :30
50 EZ on 1:00
25 FAST on :30
...NB swim 
50 EZ on 1:00

Set (600)
2 rounds
100 set up on 2:00
100 choice on 4:00
…MAX Effort
2 x 50's on 3:00
…MAX Effort
 
Set (300)
Pull 300 3cb

 
Cool-down (400)
400 EZ choice