Workout

Warm-up (500)
300 free
100 drill
100 kick

Set(500)
10 x 50's on :50 
...25 mod/25 fast 

Set (200)
kick 4 x 50 on 1:05
...2 & 4 FAST 
 
Set  (1600) 
4 rounds
6 x 50’s on :50
...descend 1-3
100 easy on 2:00 
 
Set (500)
Pull 5 x 100’s 
..3cb 

Cool-down (200)
200 easy swim