Workout

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

Set (600)
6 x 100 on 1:40
...last 15m HARD

Set (800)
4 rounds
50 fast kick on 1:10
100 free FAST on 1:30
50 scull on 2:00

Set (300)
50, 100, 50
...on 4:00


Cool-down (200)
200 EZ