Workout

Warm-up (800)
2 rounds
100 swim/100 drill/100 kick

Set (600)
6 x 100's on 1;30
...descend 1-3

Set (600)
2 rounds
6 x 50’s choice on 1:00
…2,3,5,6 FAST

Set (500)
Pull 500 
...every 4th 50 non-free

Set (300)
300 kick
 
Cool-down (200)
200 EZ