Workout

Warm-up (600) 10 mins.
2 rounds
100 swim/100 drill/100 kick

Set (600)
100 Free on 1:30, 3 X 50's kick on 1:00
100 Free on 1:30, 2 X 50's kcik on 1:00
100 Free on 1:30, 1 X 50 kcik on 1:00

Set (1200)
3 X 150's on 2:15
EZ 100 on 2:00
2 X 175's on 2:15
EZ 100 on 2:00
1 X 200 FR on 2:15

Set (750)
2 X 175's on 2:15
EZ 100 FR on 2:00
1 X 200 on 2:15
EZ 100 FR on 2:00

Set (250)
25, 50, 75, 100 on :30 base per 25
...all kick 

Cool-down (100)
100 EZ