Workout

Warm-up (500)
300 swim
…50 free/50 drill
200 kick

Set (900)
3 rounds
4 x 50s on :55 :50, :45 by rds 
100 kick on 2:20

Set (1200)
4 rounds
4 x 50 on 1:15
100 ALL OUT on 3:00

Cool-down (200)
200 easy