Workout

Warm-up (900)
300 swim/100 kick
200 swim/100 kick
100 swim/100 kick

Set (300)
6 x 50 build on :50

Set (600)
12 x 50 from a drive
...4 fly/fr by 25, 4 br/fr, 4 fr

Set (1000)
4 rounds
100 free on 1:45
50 kick FAST no board on 1:30
50 build on 1:00
50 sprint on 1:15

Warm-down (200)
200 easy