Workout

Warm Up (700)
400 free
2 x 50 kick ...rest 10 sec.
4 x 50 Drills...rest 10 sec.

Set (1000)
2 rounds
3 x 150 on 3:00
...descend 1-3
50 easy

Set (1400)
4 rounds
3 x 100 on 1:45/1:45/1:30
50 easy

Cool-down (100)
100 EZ