Workout

Warm-up (1000)
400 swim
4 x 100 (50 kick/50 drill) w/ :15 rest
4 x 50 build w/:10 rest

Set (1300)
2  rounds
8 x 25 (12.5 u/w sprint kick w/ fast breakout) on :30
4 x 50 on :50 (odds: build/evens: DPS)
2 x 100 on 1:30
…a. fast/easy by 25
…b. fast
50 easy on 1:00

Kick Set (500)
50 Fast/50 EZ
100 Fast/50 EZ
150 Fast/100 EZ

Pull Set (500)
500 – cb
…moderate

Cool-down
100 easy