Workout

Warm-up Set
2 rounds
100 swim, 100 drill, 100 kick

Pre-Set (600)
6 x 100 free on 1:30
...descend (1-3)

Main Set (2100)
300 swim on 4:30
2 x 150 free (80%)on 2:00
100 kick on 2:00

300 swim on 4:30
3 x 100 free (90%)on 1:20
100 kick on 2:00

300 swim on 4:30
6 x 50 (FAST) on :40
100 kick on 2:00

 ...each 150, 100 and 50 get faster

Cool-down Set (200)
200 EZ choice