Workout

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

Set (400)                               
4 x 100 on 1:30                         
1,3 : swim w/overkick on 1st /last 25                    
2,4: fast on 1st and last 25                             
 
Set (2400):                             
4 rounds                                
100 easy 2:00                           
200 mod 3:00                            
300 hard 4:00                           
                                
Cool-down (200)                         
200 EZ