Workout

Warm Up (500)  		
300 swim choice		
200 kick/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