Workout

Warm-up (500)
200 swim, 100 drill,
100 kick

Set (900)
2 x 200 on 3:00/3:30 
..1-free ...2-choice
50 build on 1:00
2 x 200  on 3:30/4:30
..1-choice...2- kick
50 strong on 1:00

Set (1500)
3 rounds
8 x 25 blowouts on :45
50 easy on 1:00
75 fast on 2:00
25 easy on :30
50 fast on 1:30
25 easy on :30
50 Fast kick  1:00
25 easy :30
 
Cool-down (300)
3 x 100 ascend
...10 sec rest