Workout

Warm Up (600)
Swim 12 x 50's on :50

Set (600)
4 rounds
25 under water on :30
50 EZ on 1:00
25 FAST on :30 (no breath)
50 EZ on 1:00

Set (1800)
6 x 100 on 1:45, then -:05 ea. 
50 kick on 1:30 

6 x 75 on 1:20, then -:05 ea. 
50 kick on 1:30  

6 x 50 on 1:00, then -:05 ea.  
50 kick on 1:30  

6 x 25 on :45, then -:05 ea. 
50 ez kick

Cool-down (200)
200 choice