Workout

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

Set (500)
10 x 50 kick on 1:15
…no fins

Set (2000)
2 rounds
2 x 400 Free on 6:00
...1-hold steady pace
...2-neg split
4 x 50 on 1:00
...descend to FAST 
...rd 1-choice, rd 2-free   

Cool-down (200)
...moderate to EZ