Workout

Warm-Up: (500) 
2 rounds:
100 swim/50kick
100 drill

Set (600)
4 x 50 kick on 1:15
4 x 100 on 2:30
… 50 swim, 25 scull, 
25 catchup

Set (1900) 
2 rounds:
2 x 300 pull on 4:30
...descend 1-2
50 EZ on 1:30
200 build on 3:00
50 SPRINT on 2:00
50 EZ on 1:30

Cool Down: (200)
100 EZ KICK
100 easy