Workout

Warm up (600)
3 rounds
50 free/50 nonfree/100 kick
 
Set (600)
2 rounds
4 x 50 on :50 
1 x 100 on 1:30 
 
Set (2000)
6 x 100 
...1st 3 on 1:30/ 2nd 3 on 1:25
300 on 4:30
100 kick on 2:00
3 x 200 on 3:00, 3:50, 2:40
100 kick on 2:00
2 x 150 on 2:15
…50 stroke/100 free

Cool down (200)
200 EZ