Workout

Warm-Up (800) 15 min
2 rounds
200 swim, 100 drill,
100 kick

Set (900)                                       
6 x 150 on 2:40
…50kick/50drill/50swim

Set (900)
1 x 200 fast 80%
100 ez kick
 
1 x 150 fast 85%
100 ez kick
 
1 x 100 fast 90%
50 ez  kick
 
4 x 50 on 1:30
…odd SPRINT
…even easy

Cool-down (400)
200 moderate
200 EZ