Workout

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

Set(400)
8 x 50's on :50 
...25 mod/25 fast 

Set (200)
kick 4 x 50 on 1:00 
 
Set (1400)                              
4 rounds                                
Swim 2 x 50's on 1:00                           
...25 easy/25 HARD                              
Swim 1 x 50 Moderate                            
Swim 2 x 100 on 2:00                            
...ALL HARD 

Set (500)
5 x 100’s on 1:30
...moderate pull

Cool-down
200 EZ choice