Workout

Warm up 
200 choice 
2 x 150 scull, swim, drill, swim by 50 
6 x 50 (:55) - build-ups 

Main set 
5 x 400 - fins ok (rest :30+ between rounds) 
(1) kick 
(2) 300 kick, 100 swim fast 
(3) 200 kick, 200 swim fast 
(4) 100 kick, 300 swim fast 
(5) swim fast 

200 easy 

2 x 200 pull on 4:00 
8 x 50 choice (25 sprint/25 easy) on 1:30 

Warm Down 
200 EZ