Workout

Warm-up (600) 				
400 (50 catch –up/50 free)				
200 kick

Set (600)
4 x 50 (kick/swim) 
...IM order on 1:05
4 x 100 free 
...descend on 1:40

Set (900)
3 rounds
150 free/stroke/free on 2:30
100 IM/free on 1:45
50 fast kick on 1:15

Set (900)
3 rounds
150 moderate free on 2:15
100 fast kick on 2:15
50 stroke on 1:15

Cool-down (200)
200 Ez choice