Workout

Warm-up (600)
2 rounds
250 swim/ 50 Kick   

Set (800)
2 rounds
4 x 50:
1 & 4 kick 1:10
2 & 3 Free on :50
2 x 100 on 1:30
..last 25 FAST

Set (1700)
2 rounds
1 x 100 FAST 2:00
2 x 50 ez 1:00
150 HARD 2:30
2 x 100 recovery 2:00
4 x 50 FAST 
Rd 1: swim 1:00
Rd 2 kick 1:15
EZ 100

Cool-down (300)
100 kick
200 EZ choice