Workout

Warm up (500)
4 x 100 free
2 x 50 kick

Set (300)
4 rounds
25 kick sprint on 1:00
25 breath control on :40
25 ez choice on :30

Set (1500)
Pull w/buoy only 5 x 100 on 1:20
Pull w/ paddles only 5 x 100 on 1:20
Pull w/ paddles & buoy 5 x 100 on 1:20

Set (1000)
4 rounds 
25 easy on :30
75 build on 1:15
50 strong on 1:00
100 on 1:30 SPRINT

Cool-down (200)
200 moderate to ez