Workout

Warm-up (600)
250 swim/ 50 Kick  (repeat)

Set (600)
4 rounds
25 underwater/50 EZ
25 FAST NB/50 EZ

Set (600)
3 x 200 on 3:15
…1- 150 free/50 kick
…2- 100 free/100 kick
…3- all free

Set (1400)
2 rounds - (1 easy, 1 fast…)
4 x 25 kick on :30
4 x 50 free on :50
4 x 100 free on 1:30 

Cool-down (200)
200 EZ