Workout

Warm Up (600)
12 x 50’s on :55

Set (1000)
2 rounds
4 x 100 on 1:45 
...25 kick/75 free
kick done as:
...8 kick switch on side
2 x 50 on 1:00 
...6/8 strokes no breath sprint
…then EZ rest of way easy

Set (1500):
300 on 4:30       
50 kick on 1:15         
300 on 4:30       
100 (50 kick/50 swim) on 2:00
300 on 4:30
50 kick/100 swim on 2:30
300 on 4:30
...descend 300's 1-4
50 kick/150 swim on 3:00

Cool-down (400)
200 pull
200 easy swim