Workout

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

Set: (600) 
4 rounds:
25 under H2O on :30
50 EZ on 1:00
25 FAST on :30 (no breath)
50 EZ on 1:00

Set (400)
8 x 50 kick on 1:10
25 fFAST/25 EZ     
...Fins OK

Set (1200)
3 rounds
4 x 100 free 
on 1:30, 1:40, 1:20, 2:30
…#4 = SPRINT

Cool Down: (200)
200 EZ Choice