Workout

Warm Up (600)
2 rounds
100 swim/100 drill/100 IM

Set (600)
8 x 75 on 1:15
...50 swim/25 kick

Set (600)
6 x 100 on 1:20/2:00
...1 FAST
...1 EZ
 
Set (1400)
2 rounds
10 x 50 free 
...1 fast on :45
...1 ez on 1:00
2 x 100 build on 1:30
Rest 1 min.
 
Cool-down (200)
200 Moderate to EZ