Workout

Warm-up (600)
3 x 200 
1-swim
2-drill 
3-kick 

Set (600)
2 x 300 pull
...3cb
…rst 30 sec.

Set (600) 
12 x 50's on 1:15
...descend 1-3 
...to 90% effort 

Set (600)
6 x 100's on 2:00
...75% pace

Cool-down (400)
400 choice