Workout

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

Set (400)
8 x 50s on 1:00
Odds – drill
Evens – kick (fast)
 
Set (1200)
4 rounds
4 x 75 strong on 1:00
…ascend :05 each 75  
…1:00 rest between rounds

Set (1200)
8 x 150s on 2:10/2:15/2:30/2:45
…#1, 5- fast 25, moderate 125
…#2, 6- fast 50, moderate 100
…#3, 7- fast 100, moderate 50
…#4, 8- fast 150

 Cool-down (100)
100 EZ