Workout

W/U 600 yards
200 swim
100 kick
6 x 50 fast/ez by 25

Pre-set 900 yards

3 x 300
25 fast, 25 ez
50 fast, 50 ez
75 fast, 75 ez

#1 swim
#2 kick
#3 swim, with 10 sec rest between distances


Main Set 1200 yards

16 x 50 
4x
2 on :50
2 on :45
2 on :40
2 on :35
minute rest

16 x 25 from middle of the pool
3 fast on :30, 1 ez on 1:00

W/D
300- 50 ez kick 50 back