Workout

Warm-up (1000)
500 fr (every 4th length non-free)
300 kick
4 x 50 build @ :10 rest

Set (1500)
500 pull breathing every 3/5/3/5/3 by 100
400 swim negative split
300 pull breathing every 3/5/3 by 100
200 hard
100 pull breathing every 3

Set (400)
8 x 50 sprint kick @ 1:00

Cool-down (200)
200 easy