Workout

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

Set (600)
6 x 100  on 1:50
…50 free/50 stroke
...or all free pulling

Set (1600)
4 rounds
…200 moderate build on 3:00
…100 solid on 1:45
…2 x 50 sprints on 1:00
 
Set (400)
Kick 8 x 50 on 1:15
…descend 1-4

Cool-down (200)
200 EZ