Workout

Warm-up (500)
400 swim
100 IM

Set (600)
2 rounds
3 x 50 kick on 1:10
150 choice on 3:30

Set (800)
Pull 400 on 6:00
…neg split
Pull 8 x 50's on 1:10
…25 stroke/25 free

Set (800)
2 x 100 on 1:45
…build
3 x 200 stroke on 4:00
…#1 10sec at 50's
…#2 5sec at 50's
…#3 no rest

Cool-down (200)
200 EZ choice