Workout

Warm Up (500)
400 swim 
2 x 50 Kick

Set (600)
4 rounds
50 drill/swim w/ :10 sec rest
50 stroke/swim w/ :10 sec rest
50 kick/swim w/ :15 sec rest 

Set (1500)
5 x 300 on 5:15
#1- 150 free/50 kick /100 free
#2- 150 free/50 fly /100 free
#3- 150 free/50 breast /100 free
#4- 150 free/50 back /100 free
#5- 300 free
 
 Set (400)
400 pull
…3 cb

Cool-down (200)
200 EZ