Workout

Warm-up (600)
300 Free
200 Kick
100 pull

Set (600)
12 x 50's on :50
…descend 1-4
 
Set (1800)
6 rounds
1 x 150 free on 2:15
1 x 100 on 1:30
1 x 50 FAST on 1:00
…last 50 - descend 1-3 by rounds
...rest :45 bewteen rounds

Set (300)
Kick 6 x 50 on 1:00
…25 dolphin/25 flutter 
 
Cool-down (200)