Workout

Warm-up (600)
400 CATCH-UP Free
200 kick
 
Set (600) 
12 X 50s on 1:00
...Odds: Drill
...Evens: Build to 80%

Set (2100)
300 swim on 4:30
2 X 200 STRONG r:30 

300 swim on 4:30 r:20
4 X 100 DESCEND 1-4 

300 swim on 4:30 r:10
8 X 50 DESCEND 1-4, 5-8 Fast! 

Cool-down (200)
200 EZ