Workout

Warm-up (500)
300 swim
200 kick

Set (600)
6 x 75's build on 1:20
6 x 25's on :40
...odd kick
…even hard swim

Set (1400)
100 SPRINT on 2:00
8 X 50's on 1:00
…moderate
100 SPRINT on 2:00
…10 sec. at 50
6 x 50's 1:00
…moderate
4 x 25 SPRINTS on :20
4 x 50's on 1:00
…on moderate
8 x 25's underwater
…on :45

Cool-down (200)
EZ 200 choice