Workout

Warm-up (500)
400 swim
…50 free/50 drill
100 kick

Set (900)
3 rounds
4 x 50s on :50, :45, :40
100 kick on 2:15

Set (1200)
4 rounds
4 x 50 on 1:00
100 ALL OUT on 2:30

Cool-down (400)
200 moderate
200 ez