Workout

Warm-up (600)
400 Swim
200 pull
…breathe every 3,5,7,5  

Set (400)
3 x 100 on 1:30 
…25 Stroke/25 Free
2 x 50 on 1:00
…Fly/Back - BR/Free

Set (2000) (2 rounds)
300 - fast in and out of flags 
…working on fast turns
2 x 150 – d1-2
200 - negative split
2 x 150 - 
…1st 100 moderate, pause for 5 seconds
…then FAST 50
EZ 50

Set (4 x 100)
25 kick/ 75 swim
50 kick/ 50 Swim
75 kick/ 25 Swim
100 FAST kick 

Cool-down (200)
200 choice