Workout

Warmup (500)  
300 swim/100 drill / 
100 kick

Set (700)
2 rounds
4 x 50 choice kick/1:00
2 x 75 on 1:30
…25 scull/25 drill/
…25 swim

Set (600)
12 x 50 choice/:50
…descend 1-3, 4-6, 
...7-9, 10-12

Set (1500)
150 free on 2:15
4 x 75/1:30 fly/bk/brst
150 IM on 3:00
…50 fly/bk /brst 
4 x 75 free/1:15
150 free/2:30
4 x 75/1:30 fly/bk/brst

Set (600)
Pull 2 x 300  r:15 sec
…w/paddles/buoy /snorkel

Cool-down (200)
200 choice