Workout

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

Set (900)
6 x 150 on 2:30
1-3 breathe every 2,4,6
4-5 50 free, 50 back, 50 free
6 FAST

Set (1800) 
6 x 300 on 4:30
1 - moderate
2/3 - Free/Stroke
4/5 - Fast holding even pace
6 - moderate

Set  (1200)
12 x 50 on :50
1 fast/1 easy
2 rounds:
100 Kick on 2:00
4 x 50 Kick on 1:00

Cool-down (200)
200 EZ