Workout

Warm Up (600)  (10:00)	
300 choice, 100 kick, 
100 drill  	
	
Set (400) (10:00)	
200 pull with bouy only	
200 kick choice	
 	
Set (900) (21:00)	
6 rounds	
50 choice kick on 1:20	
50 choice swim on 1:10		
50 FAST choice on 1:00
	
Set (400) (7:00)	
4 x 100 PACE
...5-10 sec rest 

Cool-down (300)
200 moderate
100 EZ