Workout

Warm-up (600)
2 rounds                                
100 swim/100 drill/100IM                                
                                
Set (500)
4 x 100 last 25 is drill
2 x 50 kick

Set (1600):
4 x 150 on 2:20
2 x 100 on 1:40
4 x 150 on 2:20
2 x 100 on 1:30

Set (300)
2 rounds
3 x 50 kick on 1:10
25 fast/25 easy
25 easy/25 fast
50 all fast

Cool-down (400)
200 pull - no paddles
200 EZ choice