Workout

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

Set (1000)
4 rounds
75 kick on 1:30         
75 stroke drill on 1:15
100 (50 stroke/50 free) on 1:30
 
Set (1800)
3 rounds:
6 x 100 on 1:30
1) 25 fly/75 free  
2) 25 fly/25 back/50 free  
3) 100 IM  
4) 100 free  
5) 100 stroke fast  
6) 100 ez on 2:00

Set (800)
4 x 200 free on 2:45
…build/work 2nd 100

Set (300)
6 x 50’s kick on 1:00
…FAST between flags

Cool-down (200)
200 EZ choice