Workout

Warm-up (600)
300,200,100
Swim,drill,kick

Set (400)
6 x 50  kick on 1:20
…no fins

Set (2000)
2 rounds
2 x 300 Free on 4:30
...1-hold steady pace
...2-neg split
6 x 50 on 1:00
...descend 1-3,4-6   
...round 1-choice
...round 2-free
100 kick

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