Workout

Warm-up (600)                                            
300 swim 
200 catch-up drill 
100 kick 

Set (800)
2 rounds
8 x 50's on 1:00 
...odd-easy free
...even-FAST - choice 
…last 2 KICK (7 & 8)

Set (1200)
2 rounds 
6 x 100 on 2:00                         
(build and descend by round) 
...1-3 IM  
...4-6 stroke  

Set (600)
600 swim/kick choice (25/25)
...moderate 150, 50 FAST, 150 easy

Cool-down (400)
400 EZ