Workout

warm-up (600)
Warm-uo (600)
400 CATCH-UP Free
200 Kick

Set (600)
3 rounds
4 x 50 on 1:00
1)Free build
2)stroke
3) 6 dolphin kicks off each wall
4)all kick

Set (2150)  
4 x 75 :50
6 x 25 :30 @200 pace/75% effort
--
2 x 100 1:30
3 x 50  1:00 1 FAST, 2 easy
--
4 x 75 1:00
6 x 25 :35 Desc from 200 pace to ALL OUT
--
2 x 100 1:30
3 x 50  1:05 2 FAST, 1 Easy
--
4 x 75 1:05
6 x 25 :40 ALL OUT
--

Cool-down (200)
200 EZ