Workout

Warm-up (600)                           
300 swim
200 drill
100 kick                             
                                
Set (600)                               
Swim 12 x 50's on :45                           
...descend 1-4                          
                                
Set (200)                               
Kick 4 x 50 on 1:00                             
...w/fins FAST                               
                                
Set (1600)                              
4 rounds                                
Swim 4 x 50's on :45                            
...25 build/25 HARD                             
Kick 2 x 100 on 2:15                           
…last 25 sprint free                                 
                                
Set (200)
8 x 25's
...even FAST on :20
...odd ez on :40

Cool-down (200)                         
200 Moderate to EZ