Workout

Warm-up (600)
400 swim
4 x 50 kick on 1:00

Set (800)
6 x 50 on 1:00
...25 kick/25 swim
8 x 25 on :30
...15m Fast
4 x 75 on 1:30
...25 free/25 bk/25 kick

Set (1000)
5 rounds
1st 50 on 1:00
2nd 50 faster on :45
4 x 25’s on :30
...all fast

Set (600)
Pull  6 x 100
...d1-3,4-6

Cool-down (200)
100 drill
100 EZ free