Workout

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

Set (900)
6 x 150 on 2:30						 
…50 kick, 50 stroke, 50, free  				 

Set (1800)
2 rounds						
100 set up 1:30
100 race 1:30
100 ez 2:00

100 set up 1:30						 
2 x 50 race on :45
100 easy 2:00

100 set up 1:30						 
4 x 25 race on :30
100 easy 2:00 

Cool-down (200)
200 EZ choice