Workout

Warm-up (600)
2 rounds
100 swim/100 drill/100 kick

Set (600)
8 x 50's on :45
...25 mod/25 fast 
kick 4 x 50 on 1:00 
 
Set  (1600) 
4 rounds
6 x 50’s on :40/:50
100 easy on 2:00 
 
Set (400)
4 x 100’s on 1:30
...moderate pull

Cool-down (200)
200 EZ choice