Workout

Warmup (600)  
300 swim/200 drill
100 kick

Set (600)                       
4 rounds
25 under on :30, 50 EZ
25 fast on :30, 50 EZ
… 50 EZ are on 1:00
                        
Set (600)                       
8 x 75 on 1:15               
…fewer strokes per 25                  
                        
Set (1200)                      
2 rounds                        
1 x 25 on :25                   
1 x 50 on :45                   
1 x 25 ALL OUT on :20                   
100 ez on 2:00                  
                         
Set (200)                       
4 x 50’s FAST kicks on 1:15                    
                        
Cool-down (200)         
200 EZ choice drill