Workout

Warm-up (600)
300 free/200 kick/100 IM

Set (400)
4 x 100 kick on 2:15 
…50 moderate, 50 HARD  

Set (400)
8 x 50 on 1:00 or 10 sec. rest 
…25 drill/25 swim 

Set (1800)
2 rounds
4 x 50 on 1:00 BUILD
100 EZ 
4 x 50 on 1:00 HARD 
100 EZ 
4 x 50 on 1:15 (25 moderate/25 SPRINT) 
100 EZ 
 
Cool-down (200)
200 EZ choice