Workout

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

Set (400)
4 x 100's on 2:00
…25 K, 25 catch up and 50 free  

Set (2000)
2 rounds
6 x 150's on 2:15
2 x 50's EZ on 1:00

Set (300)
6 x 50's  on 1:00
…descend 1-3

Cool-down (100)
100 EZ choice