Workout

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

Set (600)
2 rounds
6 x 50's free on 1:00
…25 moderate/25 fast
...RD descend 1-3

Set (1600)
2 rounds
1 x 300 on 4:30
1 x 200 on 3:00
3 x 100 on 1:30

Cool-down (200)
200 EZ choice