Workout

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

Set (600)
4 rounds
25 under on :30
50 EZ on 1:00
25 FAST  NB swim on :30
50 EZ on 1:00

Set (1600)                              
3 rounds                                
Swim 6 x 50's on 1:00                            
…EZ/MED/HARD …
Kick 2 x 100 on 2:15                           
…last 25 sprint KICK
EZ 50 SWIM
 
Set (200)
Pull 200
...3cb

Cool-down (200)
100 DRILL
100 EZ choice