Workout

Warm up (600)
2 rounds
100 swim/100 drill/100 IM

Set (400)
8 x 50 on :55
…odds- 25 kick/25 free
…evens- 25 drill/25 free

Set (1600)
2 rounds
3 x 50 hard kick on 1:00
150 build on 2:30
3 x 100 HARD free on 1:30
200 easy on 4:00

Set (1200)
4 x 300 pull
…descend 1-2

Cool-down
200 EZ