Workout

Warm-up (400)
2 X (150 free - 50 kick)

Set (1500)
3 X 500 free 7:30 
...descend 1-3

Set (200)
300 recovery kick

Set (1500)
3 X 500 free pull 7:30 
...descend 1-3

Warm down (200)
200 swim down