Workout

Warm-up (500)		 
200 swim, 200 drill		
100 kick		
		
Set (300)		
6 x 50 on (1:20/1:10/1:00) 		
…fast/EZ, EZ/fast/all fast		
		
Set (1600)		
4 rounds		
4 x 100's  		
1:25/1:35		
1:45/2:15		
...25 sprint/50 long /25 sprint		
 		
Set (500)		
3 x 50 on 1:10		
Kick 2 x 50 on 1:15 		
1 x 50 sprint on 1:30		
Kick 2 x 50 on 1:15 		
3 x 50 on 1:10		
		
Cool-down (200)		
200 easy