Workout

Warm-up (600)
400 swim
…50 free/50 drill
200 kick

Set (800)
6 x 100's on 1:30
…hold steady pace
200 kick

Set (2000)
2 rounds
2 x 200's on 3:00/2:45
3 x 100's on 1:30/1:20
4 x 50's on :50/:40
100 kick on 2:30

Cool-down (100)
100 EZ choice