Workout

Warm Up (600)
2 rounds
100 swim/100 drill/100 kick
 
Set (900)
12 x 75's on 1:00
...descne 1-3

Set (1800):
6 rounds
2 x 50's free on :40
100 FAST on 1:20
2 x 50's EZ on 1:00

Cool-down (200)
200 EZ