Workout

Warm-Up: (500) 
2 rounds:
100 swim/50kick
100 drill

Set (900)
6 x 50 kick on 1:20
4 x 150  on 2:30
… 75 swim, 25 scull, 
50 catchup

Set (1500) 
…all with 15 sec. rest
500 build & hold pace
400 build & hold pace
300 descend 1-3
200 hold strong
100 FAST

Cool Down: (200)
200 EZ Choice