Workout

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

Set (1000)
4 x 100 free on 1:30
6 x 50 on :50/:55/1:00
…descend 1-3, 4-6 
8 x 25 free
…15m sprint/10m easy on: 45
100 free EZ
 
Set (1500)
6 rounds
100 moderate kick on 2:30
...odd rounds 
50 sprint! free
100 drill on 3:00
...even rounds
100 sprint free
50 drill on 3:00
 
Cool-down (100)
100 EZ swim