Workout

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

Set (500)
10 x 50 on :55
…odds- 25 kick/25 free
…evens- 25 drill/25 free

Set (1300)
2 rounds
200 swim on 3:00
4 x 50's on 1:00 (d1-4)
200 swim on 3:15
3 x 50's on 1:00 (d1-3)
200 swim on 3:30
2 x 50's on 1:00 (d1-2)
200 swim on 3:45
50 RACE

Set (600)
2 x 300 pull
…descend 1-2

Cool-down
200 EZ choice