Workout

Warm-up (500)
300 Swim
200 Kick

Set (600)
4 x 100 on 1:20 pace
8 x 25's on :30 Build

Set (300)
3 x 100 on 1:30 pull

Set (700)
4 rounds
50 fast on :50
50 EZ on 1:00
2 x 25 SPRINT on :30
25 EZ on 1:00

Set (200)
8 x 25 underwater w/fins
...on :40

Cool-down (200)
200 choice