Workout

Warm-up (700)
300 swim/100 kick
100 swim/200 kick

Pull (500)
10 x 50 build on :50

Set (2200)
400 on 5:30
50 easy on 1:15
300 on 4:00
100 on 1:20
50 easy on 1:15
200 on 2:40
2 x 100 on 1:20
50 easy on 1:15
100 on 1:20
3 x 100 on 1:20
50 easy on 1:15
4 x 100 on 1:20

Cool-down (100)
100 easy