Workout

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

Set (500)
4 x 125 on 2:00 
…last 25 non free

Set (1800)
18 x 100’s 
...2 FREE, 1 IM x 6
...on 1:30
…free descend 1-2 
…IM solid and strong

Set (400)
8 x 50's kick on 1:00 
...25 moderate/25 FAST  

Cool-down (200)
200 moderate to EZ swim