Workout

Warmup (500)  
300 swim/100 drill
100 kick

Set  (600)   
2 rounds        
4 x 50 choice on 1:05
…odds 5 dolphin kicks off/wall      
…evens flags in fast    
100 choice on 2:00      
        
Set (700) 
12 x 50 
…4 on :55/4 on :50/4 on :45 
…descend 1-4
100 kick

Pull Set (400)
2 x 200 on 2:45
…descend 1-2
        
Set (800)   
4 rounds        
100 fast choice on 2:00 
2 x 50 ez choice on 1:00        

Cool-down (200)