Workout

Warm Up (600)
3 x 200's  …rest 10 sec.

Set (900)
2 rounds
4 x 100 on 1:45 
...25 kick/75 free
kick done as:
...8 kick switch on side
3 x 50 on 1:00 
...4/6/8 strokes no breath sprint
…then EZ rest of way easy

Set (1700):
300 on 4:30       
50 kick on 1:00 on       
300 on 4:20     
100 (50kick/50swim) on 1:45
300 on 4:10
50kick/150swim on 3:00
300 on 4:00
...descend 300's 1-4

Cool-down (200)
200 easy swim