Workout

Warm-up (400)
300 swim

Set (900)
6 x 150 swim/ drill/ swim

Set (300)
6 x 50 descend 1-3, 4-6

Set (2,000)
5 x 400

1) 1 x 400 on 6:00
2) 2 x 200 on 3:00
3) 4 x 100 on 1:30
4) 8 x 50 on :50
5) 1 x 400 on 6:00

Cool-down (200)
4 x 50 drill/swim