Workout

Warm-up (500)
500 choice or
10 x 50

Set (500)
2 x 250 swim on 4:00
...descend 1-2

Set (1300)
4 x 100 pace on 1:35
50 FAST  on  2:00
3 x 100 pace on 1:30
100 Fast on 3:00
2 x 100 pace on 1:25
200 FAST
50 ez

Set (600)
6 x 100 kick on 2:20

Cool-down (200)
200 ez