Workout

Warm Up (400)
200 swim
200 kick

Set (600)
600  reverse IM 
...50 drill/50 kick/50 swim 
...free/breast/back/fly 

Set (1400)
2 rounds
2 x 4 x 50’s on: 45/ 1 FAST on 1:00 
2 x 100 on 1:15
…rest 1 min.
 
Set (300)
300 kick
…25 flutter/25 underwater dolphin

Set (600)
4 rounds
25, 50, 25, 50

Cool Down (200)
200 EZ