Workout

Warm-up (500)
2 rounds
100 swim/100 drill/50 kick

Set (600)
6 x 100 on 1:45
…50 free/50 stroke
...or all free pulling

Set (1600)
4 rounds
…200 moderate build on 3:20
…100 solid on 1:40
…2 x 50 FAST on 1:00
 
Set (600)
Kick 12 x 50 on 1:15
…descend 1-4

Cool-down (100)
100 EZ