Workout

Warm-up (600)
3 x 200 …rest 20 sec. 
…1-allfree 
…2-50 back/50 free 
…3-choice 

Set (400)
400 kick 
...25 easy/25 hard 

Set (600)
2 x 400 pull …rest 15 sec. 
...descend 1-2 

Set (1200)
6 x 200's (or 150) free on 3:00 
...descend 1-3 

Cool-down (400)
4 x 100 free 
...ascending resting 10 sec.