Workout

Warm-Up (500)  
300 swim  
200 drill

Set (500)                               
Swim 10 x 50's on :55                           
...descend 1-5, 6-10                         
                                
Set (400)                               
Kick 8 x 50 on 1:00                             
…2nd 25yd FAST                                 
                                
Set (1600)                              
4 rounds                                
Swim 4 x 50's on 1:00                            
...25 build/25 FAST                           
2 x 100 on 1:45                           
…last 25 sprint free                                 
                                
Cool-down (200)                         
200 Moderate to EZ