Workout

Warm-up (500)
400 swim
…50 free/50 drill
100 kick

Set (900)
6 x 150's on 2:30
…50 drill/50 dps
50 build
 
Set (2000)
100 rest 10
200 rest 15
300 rest 20
400 rest 30
400 rest 20
300 rest 15
200 rest 10
100 FAST
 
Cool-down (300)
moderate to ez
100 kick/200 swim