Workout

Warm-up
300 swim (400)
100 kick
 
Set (600)
2 x 50 kick on 1:00
200 (50 choice/100 free/50  choice/100 free) on 4:00
2 x 50 kick on 1:00
100 (50 catch-up/50 free/50 catch-up/50 free) on 2:00
2 x 50 kick on 1:00
 
Set (1800)
3 rounds
1 x 100 swim on 1:45
2 x 50 choice on 1:00
3 x 100 free on 2:00
…descend 1-3 to RACE
2 x 50 ez on 1:00
 
Cool-down (400)
200 moderate to EZ choice
…choice of equipment