Workout

Warm-up (400)
400 swim

Set (600)
6 x 50 kick on 1:00
...descend 1-3
6 x 50 swim on :50
...descend 1-3

Set (1600)
2 rounds
4 x 50 on 1:15
...FAST kick
2 x 150 build on 2:00
EZ 100
4 x 50 on 2:00
...ALL FAST swim

Set (400)
2 x 200 on 3:00
...choice of equip.

Cool-down (200)
200 EZ