Workout

Warm-up (500)
400 free
100 drill 

Kick-set (400)
8 x 50 kick 
...IM order
…on 1:10

Set (400)
2 x 200 pull on 3:00
…3 cb/5 cb per 100's 

EZ 200 choice 

Set (1500)
15 x 100 free on 1:40 
…hold steady pace 

Warm-down (200)
200 EZ