Workout

Warm-up (400)
300 CATCH-UP Free
100 kick

Set (600)
6 X 100 on 1:35/30/40 
...descend groups of 2

Set (700)
200 free long on 3:15
100 kick all out, for time
4 x 100s free on 1:45/1:30…
... 1 ez, 1 fast, 1ez, 1 fast

Set (1000)
300 free on 5:00
2 x 200s free on 3:00
3 x 100s free on 1:35

Set (200)
4 x 50s on 1:10 
...2 less strokes per 50   
…1 ez, 1 fast
 
Cool-down (100)