Workout

Warm-up (800) 15 mins.
600 free
200 drill

Set (1000)
4 rounds
3 x 50 and 1x100 
1..swim on 1min base..form..dps
2..kick hard on 1:15  
3.swim 200 pace on one minute base
4.kick hard..on 1:15 base

Set (500)
kick or pull..20 x 25 on 30
..moderate hold same time


Cool-down (500)
…moderate to EZ