Workout

Warm-up (700)						 
300 swim 
200 catch-up drill 
200 kick 

Set (800)
2 rounds 
4 x 100 on 2:00				
...1-2 free on 1:30 (build and descend by round) 
...3-4 stroke on 2:00 (build and descend)  

Set (800)
2 rounds
8 x 50's on 1:00 
...odd-easy free
...even-FAST - choice 
…last 2 KICK (7 & 8)

Set (400)
400 swim/kick choice (25/25)
...moderate 150, 50 FAST, 150 easy

Cool-down (100)
100 EZ