Workout

Warm-Up (500)
200 choice, 100 kick, 
200 drill

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

Set (800)       
2 rounds
4 x 50  on 1:15
…25 choice scull 
....25 choice kick      
4 x 50 swim on 1:00    
…descend 1 - 4          
        
Set (600)       
4 rounds        
4 x 25 choice on :40    
…clean breakouts/finishes       
…odds moderate/evens fast       
50 ez on 1:30   
        
Set (400) 
...200 moderate
...200 EZ