Workout

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

Set (900)
3 rounds
4 x 75 on 1:10
1) 25 fast kick /50 mod 
2) 50 fast kick /25 mod 
3) 75 fast swim
4) 75 mod swim

Set (1000)
2 x 50 on 1:00
2 x 25 on   :25
1 x 100 easy

2 x 50 on 1:15
2 x 25 on   :30
1 x 100 easy

FINS
2 x 50 on 1:30
2 x 25 on   :35
1 x 100 easy

FINS AND PADDLES
2 x 50 on 1:45
2 x 25 on   :40
1 x 100 easy

Cool-down (400)
200 moderate
200 EZ choice