Workout

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

Set (1500)
15 x 100 on 1:40
...last 15m HARD

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

Cool-down (100)
100 EZ