Workout

Warm Up (600)
2 rounds
100 swim/100 drill/100 kick

Set (600)
8 x 75 on 1:20
…50 swim/25 kick

Set (400)
4 x 100 on 1:30
…descend 1-4

Set (1500)
2 rounds
10 x 50 free 
 …4 on :40/ 1 FAST on 1:00
repeat
2 x 100 on 1:15
easy 50
 
Set (300)
300 kick
…25 free/25 fly

Cool Down (200)
200 EZ