Workout

Warm-up (600)
400 CATCH-Up Free
200 kick

Set (500)
2 rounds
75 kick on 1:30         
75 stroke drill on 1:15
100 (50 stroke/50 free) on 1:30
 
Set (2000)
4 rounds:
4 x 50's pace on :45
3 x 100's …rst 10 sec.
…descend 1-3
 
Set (300)
6 x 50’s kick on 1:00
…FAST between flags

Cool-down (200)
200 EZ choice