Workout

Warm up (600)
4 x 150 on :15 rest interval
...swim/drill/kick

Set (400)
8 x 50 on :15 rest interval
build to full sprint through turn
come back easy

Set (1800)
2 rounds
round one/1:15 per swim
round two/1:10 per swim
3 x 100
50 kick
50 swim recovery
2 x 100
50 kick
50 swim recovery
1 x 100
50 kick
50 swim recovery

Set (400)
3 x 50 kick on 1:00/:55/:50
50 easy swim on 1:00
2 x 50 kick :55/:50
50 easy swim on 1:00
1 x 50 kick on :50

Cool down (200)
4 x 50 easy