Workout

Warm-up (600)
2 rounds
200 swim/100 drill 

Set (400) 
8 x 50's kick on 1:00 
...descend 1-4 

Set (800)
4 x 200 on 3:30
…75 swim/50 drill/75 swim

Set (600)
4 rounds 
100 set up on 2:00 
50 choice/BEST EFFORT/3:00

Set (600)
6 x 100's on 1:45
...50 moderate/50 solid 
...choice of equipment

Cool-down (200)
200 EZ