Workout

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

Set (800)
8 x 100:
2 swim – on 1:40
2 kick – on 2:15
2 swim – on 1:30
2 kick – on 2:15

Set (1800)
2 rounds
2 x 150 build on 2:15
1 x 200 on 3:00
2 x 150  build on 2:15
2 x 50 FAST on 1:00

Cool-down (200)
4 x 50 easy