Workout

Warm-up (600)
3 x 200 on 2:45

Set (400)
8 x 50 Kick on 1:00

Set (2600)
4 x 125 on 1:50
... 75 FR, 25 ST, 25 FR
3 x 100 FR on 1:30
4 x 125 on 1:40
...75 FR, 25 ST, 25 FR
3 x 100 FR on 1:30
1 x 100 FR Easy
4 x 125 on 1:30
...75 FR, 25 ST, 25 FR
4 x 100 IM on 1:45

Cool down (400)
8 x 50 on 1:00
...1-4 moderate, 5-8 easy