Workout

Warmup: (600)
400 swim
4 x 50 choice rest :5

Set: (900)
3 rounds
100 free on 1:30 
4 x 50 kick on 1:00 
Round 1: over exaggerate kick 
Round 2: focus on shoulder roll
Round 3: perfect stroke

Set: (1800)
400 on 5:40
…then 100, 4 x 50
300 on 4:00
...…then 100, 4 x 50
200 on 2:30
...…then 100, 4 x 50

100= SPRINT on 1:15,  
50= KICK on 1:00

Cool Down (200)
100 moderate, 100 EZ swim