Workout

Warm-up (600)
400 swim
…50 free/50 drill
200 kick

Set (600)
Pull 6 x 100 free on 1:30
… 2nd 50 build to FAST

Set (1400)
4 rounds
1 x 200 on 3:00
1 x 100 on 1:30
1 x 50 FAST on 2:00
..increase effort each distance
 
Set (400)
Kick 8 x 50's on 1:05
…25 FAST/25 moderate

Cool down (200)
200 easy