Workout

Warm Up (600)
12 x 50's on :50

Set (600)
12 x 50 on 1:00
1)Free build
2)stroke
3) 6 dolphin kicks off each wall
4)all kick

Set (2150)  
4 x 75 :55
6 x 25 :30 @ 75% effort
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2 x 100 1:30
3 x 50  1:00 1 FAST, 2 easy
--
4 x 75 1:00
6 x 25 :30 d1-3 to ALL OUT
--
2 x 100 1:30
3 x 50  1:05 2 FAST, 1 Easy
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4 x 75 1:05
6 x 25 :40 1 EZ, 1 ALL OUT
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Cool-down (200)
200 EZ