Workout

Warm-up (600)
3 x 200's on 3:00

Set (600)
12 x 50 on :50 
... repeat 5 strokes fast 
5 strokes ez

Set (1900)
4 x 50 on :45
100 fast on 1:30
2 x 100 on 1:20
100 fast on 1:30
200 on 2:40
100 fast on 1:30
100 EZ on 3:00
200 on 2:50
100 fast on 1:30
2 x 100 on 1:25
100 fast on 1:30
4 x 50 on :50

Set (200)
Kick 4 x 50's on 1:00
…descend 1-4

Cool--down (100)
EZ 100 warm down