Workout

Warmup (600)
400 swim
4 x 50 kick

Set (2300)
4 x 50 (#3 stroke) on :45/1:00

4 x 75 (#3 stroke) on 1:00/1:30

4 x 100 (#3 stroke/IM) on 1:30/2:00

4 x 150 (#3 stroke/IM) on 2:00/2:30

4 x 200 (#3 stroke/IM) on 3:00/3:30

Set (400)
16 x 25 kick on :30
...alt ez/hard

Set (400)
16 x 25 Sprints
...alt :20/:40

Cool down (400)
200 pull
200 ez