Workout

Warm-up (400) 6 mins
400 swim
…50 free/50 drill

Set (600)
2 rounds
4 x 50s on :45   
100 kick on 2:00

Set (1400)
4 rounds
4 x 50 on :45
100 SET UP on 2:00
50 ALL OUT on 2:00

Cool-down (300)
100 kick
200 easy