Workout

Warm Up (500)
2 rounds
100 free/50 nonfree/100 kick
15 sec between each

Set (1200)
2 rounds
100 easy 2:00
200 mod 3:00
300 hard 4:00

Set (2100)
300 on 4:30
4 x 150 on 2:00
300 on 4:30
4 x 100 on 1:20
300 on 4:30
4 x 50 on :40

Set (200)
8 x 25's on :40
...Even FAST
...odd EZ

Cool-down (200)
200 choice