Workout

Warm up (400)
400 choice

Set (600)
8 x 75 on 1:45
...25kick,25drill,25swim 

Set (1600)
50 fr EZ on 1:00
2 x 50 fr(Build)on 1:00
100 fr EZ on 2:00
3 x 50 fr(SPRINT)on :40
200 fr EZ on 3:00
3 x 50 fr(SPRINT)on :40
100 fr EZ on 2:00
2 x 50 fr(Build)on 1:00
50 fr EZ

Set (400)
50 fr EZ on 1:00
2 x 25 fr(Build)on :30
100 fr EZ on 2:00
6 x 25 fr(SPRINT)on :30

Cool-down (200)
200 choice