Workout

Warm-up (600)				
300 swim/200 drill/100 kick				
				
Set (400)				
Swim 8 x 50's on :50 				
...descend 1-4 				
				
Set (200)				
Kick 4 x 50 on 1:05				
…2nd 25 FAST 				
 				
Set (1600) 				
4 rounds				
Swim 4 x 50's on 1:00				
...25 build/25 SPRINT				
Kick 2 x 100 on 2:00 				
 				
Set (200)				
Pull 400 				
…moderate  (5cb)				
				
Cool-down (200)				
200 Moderate to EZ