Workout

Warm-up (600)			
400 …50 swim/50 drill			
200 kick			
			
Set (600)			
4 x 150 on 3:00			
...50 kick/100 swim			
			
Set (2000)			
2 rounds			
4 x 100 on 1:30			
...descend 1-4			
4 x 150 on 2:30			
…build - FAST on #4			
rest 1 min. between rds			
			
Cool-down (400)	
200 kick		
200 EZ