Workout

Warm-up (600)
2 rounds
100 swim, 100 drill, 100 kick

Set (600)
3 x 200 kick/swim on 3:30

Set (1000)
10 x 100 kick/drill on 2:00
...25 kick, 25 Rt arm only, 25 Lt arm only, 25 swim
...w/paddles

Set (1000)
4 x 250 on 3:30
...1-2 last 25 fly
...3-4 last 50 fly

Cool-down (200)
200 moderate to EZ choice