Workout

Warm-up (500)
2 rounds
200 swim/ 50 Kick   

Set (800)
2 rounds
4 x 50:
1 & 4 kick 1:15
2 & 3 choice on 1:00
2 x 100 on 2:00
..last 25 FAST

Set (1500)
2 rounds
1 x 100 FAST 2:00
2 x 50 ez 1:15
150 HARD 2:30
2 x 100 recovery 2:00
4 x 50 SPRINT
Rd 1: all swim 1:15
Rd 2: all  kick 1:30

Cool-down (200)
200 EZ choice