Workout

Warm-up (200)
200 swim

Set (500)
2 rounds
150 Drill
100 swim kick
...50 swim/50 kick

Set (1200)
12 x 100 on 1:40
...last 15m HARD

Set (1200)
6 rounds
50 fast kick on 1:15
100 free FAST on 1:30
50 scull on 2:00

Cool-down (100)
100 EZ