Workout

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

Set(400)
8 x 50's on :45
...25 mod/25 fast 
kick 4 x 50 on 1:00 
 
Set (1400)                              
4 rounds                                
Swim 2 x 50's on 1:00                           
...25 easy/25 fast                        
Swim 2 x 25 on :30
...EZ                        
Swim 2 x 100 on 2:00                            
...one HARD, one EZ

Set (600)
6x 100’s on 1:30
...moderate pull

Cool-down
200 EZ choice