Workout

Warm-up (600)
2 rounds
100 swim/100 drill/50 kick

Set (400)
4 x 100's on 1:30
…50 ankles cross/no kick
…50 swim w/over kick
 
Set (2400)
6 x 400 on 6:00
…odd free
…even 50 stroke/50 free
…descend odd 1-3
 
Cool-down (200)
100 kick
100 swim