Workout

Warm-up (400)
400 swim

Set (600)
4 x 100 
…50 kick/50 drill on 1:40
4 x 50 build on :50

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 1:20
…a. fast 
…b. faster
50 easy on 1:00

Set (500)
50 Fast/50 EZ on 2:05
100 Fast/50 EZ on 3:10
150 Fast/100 EZ on 5:00

Pull Set (500)
500 – cb
…moderate

Cool-down
100 easy