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 (700)                              
2 rounds                                
Swim 6 x 50's on 1:00                            
…EZ/MED/HARD …
EZ 50 kick
 
Set (600)
2 x 100 on 1:30
…steady pace
16 x 25 on :30
   #1: kick
   #2: drill
   #3: swim
   #4: RACE
 
Cool-down (200)
100 DRILL
100 EZ choice