Workout

Warm-up (600)
400 swim
…50 free/50 drill
100 kick

Set (600)
2 rounds
4 x 50s on :45   
100 kick on 2:15

Set (1400)
4 rounds
4 x 50 on 1:00
100 SET UP on 2:00
50 ALL OUT RACE ON 3:00

Cool-down (200)
200 easy