Workout

Warm-up (600)
400 swim
…50 free/50 drill
200 kick

Set (800)
6 x 100's on 1:30
…hold steady pace
200 kick

Set (1800)
2 rounds
2 x 200's on 3:00
2 x 100's at 1:30
4 x 50's 1:00
100 kick on 2:30

Cool-down (200)
200 EZ choice