Workout

Warm-up (800)
4 x 200’s rest 10-15
…swim/pull/kick/swim  

Set (200)
4 x 50 build on: 50

Set ( 1900)
4 x 200 on 3:00
…descend 1-4
4 x 150 on 2:15
… negative split
4 x 100 on 1:45
… fast

100 easy

Set (400)
8 x 50 on :50
…variable sprint

Cool-down (200)
200 easy