Workout

Warm-up (600)
300 swim, 100 kick
200 drill

Set (600)
4 rounds
25 under on :30
50 EZ on 1:00
25 FAST  NB swim on :30
50 EZ on 1:00

Set (1500)
3 rounds
75/50/25fast on 1:15
25 kick easy on :45
2x75/50/25 fast on 1:15
50 kick easy on 1:30
4x5,50,25fast on 1:15
50 easy
..RD 2 - 50's on :45
…RD 3 - 25's on :30

Set (300)
Pull 300
...3cb

Cool-down (200)
200 EZ choice