Workout

Warm-up (1000)
200 swim/200 pull/200 kick/200 swim
4 x 50 build w/:15 rest

Set
12 x 75 on 1:30 (900)
…4x: descend #1-3, any stroke

Set (400)
16 x 25 variable sprint on: 45
(4x: Fast/EZ, EZ/Fast, EZ, Fast)

Set (400)
16 x 25 variable sprint KICK on: 45
(4x: Fast/EZ, EZ/Fast, EZ, Fast)

Set (300)
6 x 50 pull on 1:15
…5,7,9 cb breath control

Cool-down (200)
200 loosen