Workout

Warmup (500)  
300 swim/100 drill
100 kick

Set  (600)   
2 rounds        
6 x 50 choice on 1:10
…odds 5 dolphin kicks off/wall      
…evens last 15m FAST    
     
Set (600) 
12 x 50 
…4 on :1:00/4 on :55/4 on :50 
…descend 1-4

Pull Set (600)
3 x 200 on 3:10
…descend 1-3
        
Set (600)   
3 rounds        
100 fast choice on 2:20
2 x 50 ez choice on 1:20      

Cool-down (200)