Workout

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

Set (900)
3 rounds
200 IM on 3:00
…25 drill/25 swim
50 kick on 1:00
50 strong on :45

Set (1500)
3 rounds
8 x 25 breakout blowouts on :30
75 fast on 1:30
25 easy  
50 fast on: 45
25 easy  
25 fast-no breath :30
100 kick on 2:00
 
Set (600)
6 x 100 pull on 1:20
…descend 1-3

Cool-down (200)
200 EZ choice