Workout

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

Set (600)
12 x 50’s on :50
…odd - free  (4cb)
…even - stroke
 
Set (1600)
2 rounds  
2 x 100  moderate on 1:30
4 x 75 build on 1:00
4 x 50 on 1:00 …1 FAST, 1 EZ
4 x 25 on: 30  …d1-4 
 
Set (500)
Pull 500 free
…3 cb

Set (300)
6 x 50 kick on 1:00
...25 fast/25 easy

Cool-down (200)
200 Moderate to EZ swim