Workout

Warm Up (500)
200 swim, 200 kick, 100 drill

Set (400)
8 x 50 on 1:00
…no breathe flags to wall

Set (600)
100 free on 1:30
2 x 50 kick on 1:05
100 free on 1:30
2 x 50  kick on 1:10
100 on 1:30
2 x 50 kick on 1:15

Set (1000)
2 rounds
150 moderate on 2:30
150  on 3:00
…50 kick, 50 swim, 50 kick
150 build on 2:15
50 easy on 2:00

Cool-down (300)
100 kick
200 EZ