Workout

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

Set (600)
4 x 150 free on 2:15
...middle 50 FAST

Set (2400)
4 rounds
200 set-up on 3:00
2 x 100 on 1:20
...solid pace
4 x 50 on :45
...500 race pace

Cool-down (200)
200 EZ