Workout

Warm-up (500)
300 swim
4 x 50 dolphin kick
 
Set (600)
4 rounds
25 under on :30
50 EZ on 1:00
25 FAST on :30
...NB swim 
50 EZ on 1:00

Set (1400)
3 rounds
100 fast on 1:30
25 kick easy on :45
2 x 100 fast on 1:30
25 kick easy on :45
3 x 100 fast on 1:30
50 easy
..RD 2 =50's on 1:00
…RD 3 =25's SPRINTS on :30

Set (300)
Pull 300 3cb

Cool-down (200)
200 EZ choice