Workout

Warm-up (600)
3 rounds
50 free/50 nonfree/100 kick

Set (1000)
10 x 100 on 1:25
…solid pace - good stroke/turns 

Set (1000)
4 rounds
5 x 50’s on  :45
…1-3 build
…4-5 fast  
 
Set (400)
400 Kick 

Cool-down (400) 
200 moderate 
200 EZ