Workout

Warm-up (600)
400 catch-up
4 x 50 kick
 
Set (800)
ALL w/ :10 REST
50 free kick  
100 IM drill 
150 free build 
200 IM swim
150 free build 
100 IM drill 
50 free kick  
 
Set (1800)
4 X 50 on :45 
100 EZ  
4 X 100 on 1:30 
100 EZ
2 X 150 on 2:15 
100 EZ
3 X 200 on 2:45 
 
Cool-down (200)
200 EZ choice