Workout

Warm Up 
10 x 50 continuous

Set
8 x 50 kick on 1:05
…hips up and tight, fast kicks

Set
4 x 50 drill on 1:00
…25 CUFD/25 9-3-9
6 x 50 swim on :45
…descend 1-3 and 4-6

Set
3 rounds
6 x 50 on 1:15
…100% effort…
200 pull on 3:30
…keep it smooth and aerobic

200 cool down