Workout

Warm-up (500)
2 rounds
100 swim/100 drill/50 kick

Set (800)
4 x 100 free on 1:40
4 x 50 on :55 
…descend 1-2, 3-4 
2 x 100 free on 1:45
…15m sprint/easy  
100 free EZ
 
Set (1500)
6 rounds
100 moderate kick on 2:30
...odd rounds 
50 sprint! Free
+100 drill on 3:00
...even rounds
100 FAST free
+50 drill on 3:00
 
Cool-down (200)
200 EZ swim