Workout

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

Set (1000)
4 rounds
100 kick on 2:00
...8 underwater dolphin kicks per wall
75 build on 1:00
50 swim on 1:00
25 FAST on 100

Set (1500)
6 x 100 on 1:30 
...25 HARD/50 moderate/50 HARD
6 x 75 on 1:15 
...25 moderate/25 HARD/25 moderate
6 x 50 on 1:00
...25 moderate/25 HARD
6 x 25 on :45
...all HARD
 
Set (500)
Kick 10 x 50's on 1:00
...25 backstroke/25 dolphin

Cool-down (200)
200 EZ