Workout

Warm-up (800)
4 x 200’s rest 20 sec.
…200 swim/200 pull
…200 kick/200 swim

Set (400)
8 x 50 build on :55

Set (1800)
3 x 300 on 5:000 
…build by 75
3 x 200 on 3:30 
…descend 1-3
3 x 100 on 2:30 
…FAST!

Cool-down (200)
200 easy