Workout

Warm-Up (500) 10 min
200 swim, 200 drill
100 kick

Set (600) 11 min
4 x 150 on 2:45
... 50 kick/50 drill/50 swim 

Set (900) 15 min
Pull 6 x 150 on 2:15
... breathing 3/5/7 by 50

Set (1400) 16 min
4 rounds
Swim 2 x 150 on 2:15
50 sprint kick on 1:30
 
Cool-down (100) 
100 Ez choice