Workout

Warm Up (500)
200 swim, 200 drill
100 kick

Set (600)
4 x 75 on 1:30 
...50 swim-25 skull 
12 x 25 build on :30 
 
Set (1600)
2 rounds
2 x 200 on 3:00
...neg split
100 easy on 2:00 
200 build on 3:00 
50 sprint on 1:00 
50 easy on 1:30
 
Set (300)
12 x 25 choice on :45
ALL FAST

Cool-down (200)
200 EZ choice