Workout

Warm-up (500)
200 swim
200 kick
2 x 50 drill

Set (300)
6 x 50's on 1:00
...25 scull
...25 drill

Set (2400)
100 kick on 2:15
4 x 100 on 1:30 
…descend 1-4
200 kick on 4:30 
6 x 100 on 1:25 
…descend 1-3
300 kick on 6:45  
8 x 100 on 1:20
…descend 1-4
 
Cool-down (300)
300 swim
...200 moderate
...100 SuperSlow