Workout

Warm Up (600)
400 free
200 Kick

Set (400)
8 x 50 on 1:00
1)Free build
2)stroke
3) 6 dolphin kicks off each wall
4)all kick

Set (2200)  
4 x 75 build :55
6 x 25 :30 @ 75% effort
--
2 x 100 build 1:30
4 x 50  1:00 1 FAST, 2 easy
--
4 x 75 build 1:00
6 x 25 :30 d1-3 to ALL OUT
--
2 x 100 build 1:30
3 x 50  1:05 2 FAST, 1 Easy
--
4 x 75 build 1:05
6 x 25 :40 1 EZ, 1 ALL OUT
--
Cool-down (200)
200 EZ