Workout

Warm up (500)
400 swim
100 kick

Set (700)
8 x 50
2 on :50, 2 on :45, 
2 on :40, 2 on :35
4 x 75 on 1:15 
...kick/drill/swim by 25, 

Set (800)
5 rounds
100 set up on 3:00
50 MAX EFFORT
…choice on 3:00
 
EZ 50 after Round 5
 
Set (200)
8 x 25 variable on :30
   #1: hard/easy
   #2: easy/hard
   #3: all easy
   #4: all hard

Cool-down (200)
200 EZ choice