Workout

Warm Up (600)
2 rounds
100 swim/100 drill/100 kick

Set (600)
8 x 75 on 1:15
…25 kick/50 swim

Set (400)
4 x 100 on 1:30
…descend 1-4

Set (1400)
2 rounds
10 x 50 free 
...4 on :40, 1 on 1:00
2 x 100 FAST on 1:15
 
Set (400)
400 kick
…25 flutter/25 dolphin

Cool Down (200)
200 EZ