Workout

Warm up (600)
400 swim
4 x 50 kick

Set (600)
8 x 75 on 1:20
(25 kick, 25 drill, 25 swim)
Drills: alt fist,choice    

Set (1800)
3 x 100 on 1:30
2 x 150 on 2:00
300 on 4:30
rest 1 min
300 on 4:00
2 x 150 on 2:15
3 x 100 on 1:20

Set
8 x 25 on :40
- odds: breath control
- evens: 10 sec. vertical kick at wall, sprint

Cool down 
200 EZ choice