Workout

Warm-up (600)
2 rounds
200 swim
100 kick

Set (600)
12 x 50’s kick on 1:00

Set (1800)
2 rounds 
4 x 50's on :50
…25 stroke/25 free
…choice of stroke 
4 x 100 free on 1:30
...d1-4
...rest 30 sec. after 33 
4 x 50's FAST on 1:00
…choice of stroke 
4 x 25's all out :45

Cool-down (200)
200 moderate to EZ