Workout

Warm-up (500)		
5 x 100			
…25 kick-50 build-25 easy 
…w/:15 rest
 
Set (600)
4 x 75 choice of stroke					
… 25 technique/50 build on 1:20
 
Set (1200)
2 rounds						 
150's on 2:45 
...50 free/50 choice/50 free 
...IM order 

Set (500)
5 x 100's choice on 2:00 		
...25 hard/50 moderate/25 hard
…good streamlines/turns

Set (300)
6 x 50 kick on 1:05
25 hard/25 easy

Cool-down (100)
100 EZ choice