Workout

Warm-up (600)			
400 …50 swim/50 drill			
200 kick			
			
Set (800)			
2 x 4 x 100 on 1:30			
...(Sprint 12.5, add 12.5 ea add'l 100)

Set (2200)  			
4 x 200 on 3:00 			
...odds Mod/evens Hard			
4 x 150 on 2:15			
...odds Mod/evens Hard			
4 x 100 on 1:30			
...odds Mod/evens Hard			
4 x 50 on :45			
...odds Mod/evens Hard			
 			
Cool-down (200)  			
200 easy