Workout

Warm-up (800)
3 x 200 on 3:00 
...Every 4th Bk  
4 x 50 kick on 1:00
 
Set (1100)
2 rounds   
4 x 25 kick on :30
2 x 50 kick on 1:00
1 x 100 kick on 2:00
4 x 50 Swim Fast on :45
50 Easy on 1:00
 
Sprint Set (500)
2 rounds   
200 Sprint  
50 Easy on 3:00
 
Cool-down (800)
10 x 100 on 1:30
...Alt IM/FR