Workout

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

2 rounds (700)
200 w/:15 rest
100 w/:15 rest
50 w/:15 rest
 
Set (1500)
5 rounds
75 build on 1:30 
50 sprint on 1:00 
25 BLAST on 1:15 
75 kick/scull/drill on 1:30 
50 build on 1:00 
25 sprint 1:15 
 
Set (500)
5 x 100 on 1:40/1:50/2:00/2:10/2:20
...75 strong-25 sprint kick 

Cool-down (200)
200 EZ choice