Workout

Warm-up (800) 15 min.
400 drill/swim
200 kick
200 Choice

Set (500) 6 min
50 ez choice swim on 1:30
8 x 50 choice kick on 1:15
8 x 50 choice swim on 1:00
50 ez choice kick on 1:30

Set (600)
2 rounds 18 min
100 ez choice swim on 3:00
4 x 50 on 1:30
...2nd 25 FAST

Set  - 10 min
Relay exchanges

Cool down (600) 
OYO