Workout

Warm-up (500)
300 free
200 kick

Set (500)
8 x 50  on 1:00
…alt. fist drill/swim

Set (2000)
100 + 500  
100 + 400
100 + 300
100 + 200
100 + 100
100s fast on 1:40 
5/4/3/2/1 DPS on 1:45 base

 
Cool-Down (400)
8 x 50's on 1:00
…ascending 1-4