Workout

Warm-up (600) 
400 catch –up free
200 kick

Set (400)
2 rounds
100 Free, 50 drill, 50 kick, 
…rest 10-20 sec.

Set (1600)
4 rounds
3 x 100, then 2 x 50 FAST.  
…100's on 1:40
…50's on 1:00
…Descend the 100's 
…50 times at the end FAST
…rest 1 minute between rounds

Cool-down (400)
200 kick
200 EZ swim