Workout

Warm up (500)
400 choice
100 Kick

Set (1000)
2 rounds
3 x 75 - 25k/50 free on 1:10
50 - catch up drill on:50
3 x 75 - 25 stk /50 fr on 1:00

Set (1800)
8 X 25  on :35, :30, :25, :20  
300 on 4:30

8 X 50 on :55, :55, :45, :40
200 on 3:00 

8 X 75 on 1:15, 1:10, 1:05, 1:00
100 on 1:30

Cool-down (100)
Swim ez 100 choice