Workout

Warm-up (400)
400 choice 

Set (600)
6 x 100 kick on 2:00 
…descend 1-3

Set (600) 
2 x 300 pull …rest :30-1:00 between 300's
#1-2nd 100 back , #2-2nd 100 breast 

Set (800)
4 rounds - rest 1:00 after each round
4 x 50's on :50/:55/:50/:45
1-3 build, 4-HARD 

Set (600)
2 x 300 IM swim 
…50 drill/25 swim

Cool-down (400)
400 moderate to easy 
…50 swim/50 kick