Workout

Warm-up (600)				
2 rounds				
100 swim/100 drill/100 kick				
				
Set (800)				
2 rounds				
3 x 50 swim build on :50				
3 x 50 swim FAST :45				
100 kick on 2:00				
...last 25yds HARD				
				
				
Set (1800)				
2 rounds				
2 x 150 swim on 2:15				
...descend 1-2				
200 IM on 3:00				
6 x 50 free build on :50				
100 Choice FAST  				
				
Cool-down (200)				
200 EZ				
200 moderate to EZ choice