Workout

Warm-up (1000)
600 free 
400 kick 

Pull-set (400)
400 - no paddles
…1,3  - 3cb
…2,4, - 5cb 

Set (1000)
10 x 100 free 
1-4 stroke on 1:50
5-8 free on 1:40 
…descend 1-4
9-10 free on 1:30 
…hold steady faster pace

Cool-down set (400)
200 kick 
200 finger drag drill