Workout

Warm-up 
500 swim 
400 kick 
300 pull (buoy only) 

Pre-set 
12 x 50 free 
…odd on :50 (or :55) 
…even on :40 (or :45)

Main-set 
Pull 2 x 400 (300)
…1-3cb 
…2-5cb 
…hold steady - rest :30 between rounds 

Set 
400 swim (no free) 

Warm-down 
200 finger drag 
…focus- body/shoulder roll