Workout

Warmup (600)  
300 swim/200 drill
100 kick

Set (600)    
2 rounds        
4 x 50 choice on 1:10
…odds 5 fly kicks off wall      
…evens flags to wall fast 
100 choice on 2:00      
        
Set (600)    
Pull 12 x 50 
…4 on :55/4 on :50
....4 on :45 
…D 1-4, 5-8, 9-12
        
Set (400) 
400 kick       
…no fins        
        
Set (800)   
4 rounds        
100 fast choice on 2:00 
2 x 50 ez choice on 1:15   

Cool-down (200) 
200 EZ choice drill