Workout

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

Set (600)
3 x 200 on 3:00
...1-reverse IM, 2-free, 3-IM
 
Set (1800)
6 rounds
1 x 150 free on 2:15
1 x 100 on 1:30
1 x 50 FAST on 1:45
…last 50 - descend 1-3 by rounds

Set (300)
Kick 6 x 50 on 1:00
…25 dolphin/25 flutter 
 
Cool-down (200)
200 EZ