Workout

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

Set (600)
3 x 200 on 3:15
…1- 150 fr/50 kick
…2- 100 fr/100 kick
…3- all kick

Set (1800)
3 rounds - (1 easy, 1 fast…)
4 x 25 kick on :30
4 x 50 fr on :45
3 x 100 fr on 1:30 

Set (300)
12 x 25's on :20/:40
...odd SPRINT
...even EASY

Cool-down (200)
200 EZ