Workout

Warm-up (800)
4 x 100's 
...rest 10 sec.
4 x 100's
... last 25 kick
...20 sec. rest

TEST SET (400)
4 x 50 Choice
...on 4:00

2 x 100 Choice
...on 6:00

Cool-down (800)
2 x 200 moderate 
1 x 200 
...25 swim/25 kick
1 x 200 EZ choice