Workout

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

Set (900)
2 rounds
50 back on 1:00
100 (50 drill/50 free) on 1:30
2 x 100 free on 1:20
2 x 50's kick on 1:00

Set (1800)
2 rounds
2 x 200 on 2:45
3 x 100 (2 on 1:25, 1 on 1:20)
4 x 50 on :55/:50/:45/:40

Cool-down (200)
200 EZ choice