Workout

Warm-up (600)
300 swim
200 kick
100 drill

Set (1200)
12 x 100 on 1:30
...last 15m HARD

Set (1200)
6 rounds
50 fast kick on 1:10
100 free FAST on 1:30
50 scull on 2:00

Cool-down (200)
200 EZ