Workout

Warm Up (500)
Swim 10 x 50's on :50

Set (600)
6 X 100 free on 1:30
...descend (1-3)

Set (2100)
300 on 4:30
2 X 150 (80%) on 2:00
100 kick on 2:00

300 on 4:30
3 X 100 (90%)on 1:30
100 kick on 2:00

300 on 4:30
6 X 50 (FAST) on 1:00
100 kick on 2:00

Cool-down (200)
200 EZ