Workout

Warm-Up (500)  
300 swim  
200 drill

Set (400)                               
Swim 8 x 50's on 1:05                   
...descend 1-3, 4-6                         
                                
Set (400)                               
Kick 8 x 50 on 1:15                          
…2nd 25yd FAST                                 
                                
Set (1000)                              
2 rounds                                
Swim 6 x 50's on 1:10                            
...25 build/25 FAST                           
2 x 100 on 1:45                           
…last 25 sprint free                                 

Set (200)
200 kick choice
…strong and steady

Cool-down (200)                         
200 Moderate to EZ