Workout

Warm up (500)
4 x 100 drill/swim or stroke
2 x 50 kick

Set (600)
4 rounds
100 - last 25 over kick
50 - FAST (arms and feet)

Set (1200 )
4 rounds
2x50 on 1:00 pull buoy/paddles
2x50 1:00 remove one pc of gear
1x100  all out - no gear

Set(600)
3(4x50) on :55
#1: 25 fast/25 easy
#2: 25 easy/25 fast
#3:  EZ
#4:  fast

Cool-down (200)
Swim 200 moderte to ez