Workout

Warm-up (600)
300 swim
200 kick
100 drill
 
Set (600)
8 x 75 on 1:20
...25 kick/ 25 drill/ 25 free

Set (2200)
100 on 1:15/ 1 x 100 on 1:30
…then 200 on 2:45
100 on 1:20/ 2 x 100 on 1:25
…then 200 on 2:45
100 on 1:25/ 3 x 100 on 1:20
…then 200 on 2:45
100 on 1:30/ 4 x 100 on 1:15
…then 200 on 2:45
 

Cool-down (200)
200 EZ choice