Workout

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

Set (800)
2 rounds
3 x 100 swim on 1:25
2 x 50 kick on 1:00 

Set (1400)
2 rounds
50 EZ on 1:00
50 Build on :45
100 solid on 1:25  
50 EZ on 1:00
150 build on 210 
50 EZ on 1:00
200 FAST

Set (600)
4 rounds
25 EZ on  :40
50 build on :50
75 FAST on  1:00

Cool-down (100)
100 EZ choice