Workout

 Warm-Up (500)
300 swim, 200 kick

Set (700)                      
4 x 100 on 1:30                  
Kick 6 x 50's on 1:10 
…no fins

Set (300)               
300 pull…moderate 
 
Set (1200)     
4 rounds
6 x 50's stroke or IM
order by rounds on 1:15
Rest 1 min after RD 2
 
Set (300)
12 x 25 underwater
…on :40

Cool-down (200)