Workout

Warm Up (500)
400 Swim 
100 Kick

Set (1200)
2 rounds
8 x 75 ...10 sec.
Fly, Back, Breast  

Set (2600)
2 x 500 on 6:15
100 FAST kick
...rest 30 sec.
5 x 200 2:45
100 FAST kick
...rest 30 sec.
3 x 100 on 1:20
100 FAST kick

Cool-down (200)
4 x 50 EZ
...RI 10 sec