Workout

Warm-up (600)
300 swim, 200 drill
100 kick

Set (600)
4 x 150 on 2:30
50 d/50 k/50 s

Set (1400)
4 rounds
100 build on 1:45
200 FAST on 3:00
…IM order by rounds
50 EZ on 2:00

Set (400)
8 x 50's kick on 1:00
...25 moderate/25 FAST 

Cool-down (200)
200 EZ swim