Workout

Warm-up (500)
300 swim
200 kick

Set (800)
10 x 50's on :50
...hold under :35
4 x 75's on 1:15
6 x 25's kick on :30

Set (200)
200 pull

Set (1500)
3 rounds
100 on 1:40
...long and strong
4 x 50'a on 1:00
...HARD
8 x 25's on :40/:20
...odd EZ
...even SPRINT

Set (200)
8 x 25's w/fins
...odd underwater
..even Fast
...all on :40

Cool-down (200)
EZ 200