Workout

Warmup (500) (10:00)
300 swim/100 drill
100 kick

Set  (600)   
2 rounds        
4 x 50 choice on 1:05
…5 dolphin kicks off/wall      
…last 15m fast    
100 choice on 2:30
        
Set (700) 
12 x 50 
…6 on 1:00  6 on :50
…descend 1-3
100 kick

Pull Set (400)
2 x 200 on 3:00
…descend 1-2
        
Set (800)   
4 rounds        
100 FAST choice on 3:00 
2 x 50 ez choice on 1:00        

Cool-down (200)