Workout

Warm-up (500)
500 choice  

Set (400)
300 pull buoy at ankles for body control
4 x 25 Kick ALL OUT

Set (400)
300 kick
4 x 25 Sprint ALL OUT  

Set (900)
3 rounds
200 IM (25 drill/25 swim)
2 x 50 BLAST - specialty 

Set (200)
8 x 25 
#1 Underwater
#2 Easy
#3 Fast (best stroke)
#4 Easy
 
Set (400)
8 x 50 with Fins
odds - 6 kicks on left, 3 strokes, 6 kicks on right
even - Swim - last 15 meters ALL OUT

Cool-down (200)
200 EZ choice