Workout

Warm-up (500)
300 swim, 100 kick
100 drill

Set (600)
8 x 75's on 1:30
…25 kick/50 swim
…choice

Set (600)
Pull 12 x 50 on :45
…descend 1-4...

Set (800)
4 rounds
100 swim on 2:00
...1st/4th 25 FAST
100 free on 2:00
...ez
 
Set (500)
8 x 50's  on 1:15
…25 EZ/25 SPRINT
 
Cool Down (200)
200 ez