Workout

Warm-Up: (600) 
2 rounds:
100swim/100kick
100drill

Set (500)
10 x 50 kick on 1:00
..Descend 1-4,5-8,9-10
....Fins OK

Set (800)
8 x 100 on 1:30
#1,3,5 long & strong
#2,4,6,7 and 8 fast

Set (1400) 
4 rounds (IM order)
2 x 75 on 1:30 
…drill/kick/swim
…IM order
200 IM on 4:00

Cool Down: (200)
200 EZ Choice