Workout

Warm-up: 200 choice/100 kick/100 pull

4 x 100 - 25 kick on side/50 overkick/25 swim choice

6 x 75 - 50 gator/25 pt to pt

8 x 50:
odds - no free
evens - golf

6 x 25 - blast, turn, all-out

Cool down - easy 100

Total - 2100