Workout

W/U 500 yards
500 free swim/drill/kick

Pre-set 750 yards
10 x 50 :50
    evens fast off wall and into turn, rest ez
    odds ez , blast off second wall with fast breakout, fast
        into wall
10 x 25 :40
    3 fast, 2 ez

Main Set 1400 yards
4 rounds
4 x 50 :45 cruise
100 fast, 80% 1:30
2 x 25 kick :30

C/D 450 yards
200 social kick
4 x 50 ascend
50 to make it even