Workout

Warm-up (600)				
200 swim/200 drill/200 kick				
				
Set (600)				
Swim 12 x 50's on :50 				
...descend 1-4 				
				
Set (200)				
Kick 4 x 50 on 1:05				
…last 25yd FAST 				
 				
Set (1800) 				
4 rounds				
Swim 4 x 50's on 1:00 				
...25 easy/25 HARD				
Swim 1 x 50 Moderate 				
Kick 2 x 100 on 2:00 				
 				
Set (400)				
Pull 400 				
…moderate  (5cb)				
				
Cool-down				
200 Moderate to EZ