Workout

Warm-up (500)
400 Free
2 x 50's kick

Set (600)
2 rounds
100 Build on 1:35
100 K/S on 2:00
100 Swim on 1:45

Set (1800)
3 rounds
200 Pace on 3:15
150 Easy on 2:30
150 Hard on 2:15
100 Easy on 2:00

 
Set (200)
4 x 50 kick on 1:10

Cool-down (100)
100 EZ