Workout

Warm-up (600)
2 rounds
100 swim/100 drill/100 kick
 
Set(900)
2 rounds
8 x 50's free on :45
1 x 50 HARD kick on 1:00

Set (1400) 
...4 rounds
2 x 50's on 1:00 
...build 
50 easy 
2 x 100 per R(1:20/1:15/1:10/1:05) 
...ALL HARD 
...rest after R2

Set (400)
400 Moderate Pull
...5 cb 

Cool-down (200)
200 EZ choice