Workout

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

Set (1100)
4 x 100 free on 1:30
6 x 50 on :50/:55/1:00
…descend 1-3, 4-6 
4 x 25 free
…15m sprint/10m easy on: 45
100 free EZ
 
Set (1500)
6 rounds
100 moderate kick on 2:30 
75 sprint! free
75 drill on 3:00
 
Cool-down (200)
200 EZ swim