Workout

Warm-up (500)
200 swim, 200 kick, 100 drill

Set (600)
4 rounds
25 under h20
50 EZ
25 FAST - nb
50 EZ
...:30/1:00

Set (1500)
2 rounds
4 x 50 on 1:00
...hard kick
2 x 150 build on 2:00
4 x 50 on :45
...hard swim
EZ 100

Set (400)
12 x 25 on :30
...Alt Fast/EZ

Cool-down (200)
200 EZ