Workout

Warm-up (500)
300 Free
200 Kick

Set (800)
2 rounds
200 free on 3:00
2 x 100 IM on 2:00
…1 drill/1 swim

Set (1600)
2 rounds  
4 x 50 on 1:00
…all kick
200 free build on 2:45
4 x 100 on 1:30
...descend 1-4
 
Set (200)
8 x 25 SPRINT on :45
                        
Cool-down (300)                       
100 Kick
200 Choice ez swim