Workout

Warm-up (600)
Swim or Kick 12 x 50's …rest 10 sec.

 Set (800)
Swim 4 x 150 on 2:30
...50 Stroke, 100 Free 
Swim 2 x 100 Free on 1:30
…d1-2

Set (1900)
Kick 6 x 100 on 2:00
Pull 3 x 200 Free 
...on 3:00, 2:45, 2:30
…#2 fast
Swim 1 x 300 Free on 4:30
Swim 2 x 200 Free on 3:00
…d1-2

Cool-down (200)
Swim 200 EZ