Workout

Warm-up (500)
300 swim, 100 drill
100 IM

Set(600)
12 x 50’s kick on 1:00

Set (500)
300 pull
...fins and paddles
...descend 100's   

Set (1400)
2 rounds 
6 x 50's on 1:00
…25 stroke/25 free
…choice of stroke 
2 x 100 free on 1:30
...d1-2
...rest 30 sec. after 33 
8 x 25's FAST on :45
…choice of stroke 

Cool-down (200)
200 moderate to EZ