Workout

Warm Up 
500 choice at least 100 kick, 100 drill

Set
5 rounds
4 x 25 on :40
…#1 head up free / #2 scull 
 ...#3  choice kick / #4 choice

Set
4 rounds
4 x 75
…round 1 underwater/stroke/free on 1:40
…round 2 back/breast/free on 1:30
…round 3 free/fly/free on 1:20
…round 4 all free on 1:10

Set
3 rounds
25 kick on 1:10
50 breast on 1:10
75 free on 1:10
100 free on 1:10