Workout

Warm-up (600)	 
400 CATCH-UP Free	 
200 kick	 
	
Set (600)	 
4 x 150 on 2:30 
200 Kick/Drill	 
	
Set (1600)	 
10 x 50 on :45	 
200 Easy Kick/Drill	 
6 x 50 on :40 	 
200 Easy  	 
…20m swim with fist each wall 	 
4 x 100 on 1:30	 
	
Set (300)  
4 x ""75"" on 2:00
easy swim to far flags, 
flip/swim FAST back to close flags, 
flip/easy  swim to far wall to finish  
	
Cool-down (100)	 
100 EZ