Workout

Warm Up (600)
400 free
200 Kick

Set (500)
2 rounds
100 Free, 75 drill, 50 kick, 
25 fast

Set (2000)
4 rounds
3 x 150, then 50 sprint. (rest 1 min.)
1st R - 150's w/20 sec. R.I.
2nd R -150’s  w/15 sec R.I.
3rd R-150’s w/10 sec R.I.
4th R- 150’s w/5 sec. R.I.
…Descend the 150's 
…50 times at the end FAST
 

Cool-down (400)
400 swim/kick
…moderate to EZ