Workout

Warm-Up (500)
200 swim, 200 drill
100 kick

Set (700)
6 x 75 on 1:30 
...50 swim-25 skull 
10 x 25 build on :30 
 
Set (1200)
2 rounds
2 x 200 on 3:00
...neg split
100 easy on 2:00 
50 sprint on 2:00
50 easy on 1:30
 
Set (300)
12 x 25 on :45
…25 UNDERWATER
…25 CHOICE SWIM
...ALL FAST
…FINS

Cool-down (300)
100 kick
200 EZ choice