Workout

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

Set (400)
8 x 50 build on: 50

Set (1800)
6 rounds
25 easy on 1:15
50 build on 1:15
75 solid on 1:15
100 FAST on 1:15
50 FAST kick on 1:15

Set (500)
500 pull
…3 CB

Cool-down (200)
200 easy