Workout

Warm-up (1100) 
2 x 300...2nd faster than 1st 
200 drill/swim IM 
Kick 2 x 150 on 3:00...2nd faster than 1st 

Set (500)
10 x 50’s on :50 (or 8 on 1:00)
…25 mod/25 hard

Set (600)
Pull 4 x 150 on 2:30 
...3cb on first 50 
...5 cb on second 50 
...3 cb on third 50 

Set (1200)
Swim/Kick/Swim 
4 x 300 on 5:00 (or 100/50/100) 

Cool-down (200)
200 EZ