Workout

Warm-up (600)
400 CATCH-UP Free
200 kick

Set (600)                       
8 x 150's on 2:30
...100 free/50 kick
...descend 1-4                  
                        
Set (1800):                     
200 free on 3:00                        
2 x 100 on 1:30
...d1-2                 
300 free on 4:30                        
3 x 100 on 1:25
...d1-3                 
400 free on 6:00                        
4 x 100 free on 1:20
...d-1-4                        
                        
Set (300)
2 x 150 Pull on 2:00
…descend 1-2

Set (200)                       
200 EZ choice