Workout

Warm Up (500)   
300 swim choice
200 drill               
                
Set (400)                                               
Swim 8 x 50's on 1:05                                         
…descend 1-4, 5-8                  
                                                
Set (400)                                               
Kick 8 x 50 on 1:20                                  
…2nd 25yd FAST                                          
                                                
Set (1200)                                              
3 rounds                                                
Swim 4 x 50's on 1:00                                           
…25 build/25 FAST                                       
2 x 100 on 2:00                            
…last 25 sprint free                                            
                                                
Set (300)
15Mx 10 
...FAST turns

Cool-down (200)                                         
200 Moderate to EZ