Workout

Warm-up (500)
300 swim
200 pull
…buoy only @ankles

Set (400)
8 x 50s kick on 1:00
...faster 2nd 25

Set (2000)
200 moderate on 3:00
4 x 150’s on 2:15
EZ 100 on 2:00
4 x 100’s on 1:30
EZ 100 on 2:00
4 x 75’s on 1:15
EZ 100 on 2:00
4 x 50’s on 1:00
...on ALL
(d 1-3, #4 FAST)

Set (300)
12 x 25 on :30/45
...odd sprints  
...even ez kick  

Cool-down (200)
200 easy