Workout

Warmup (500) (10:00)
300 swim/100 drill
100 kick

Set  (500)   
2 rounds        
3 x 50 choice on 1:05
…odds 5 dolphin kicks off/wall      
…evens flags in/out fast    
100 choice on 2:15   
        
Set (700) 
12 x 50 
…:50/:45/40
…descend 1-3
100 kick

Pull Set (400)
2 x 200 on 2:45
…descend 1-2
        
Set (600)   
3 rounds        
100 fast choice on 2:00 
2 x 50 ez choice on 1:00        

Cool-down (200)