Workout

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

Set (600)
3 x 200 build on 4:00
…rest 5, 10, 15 sec. after each 50
 
Set (400)  
8 x 50 on 1:00
…odds:  25 free/25 kick
…even: 25 sprint/25 easy

Set (1600)
16 x 100 on 1:30 
…even descend 1-4

Cool-down (200)
200 EZ