Workout

Warm-up (400)
300 free/100 kick

Set (500)
400 swim
...alt 50 free/50 drill

Set (2400)
300 on 4:30
4 x 50 descend on :50
100 hard kick on 2:10
300 on 4:30
4 x 100 descend on 1:25
100 hard kick @ 2:00
300 on 4:30
4 x 150 descend on 2:00
100 hard kick on 1:50

Cool-down (200)
200 EZ