Workout

Warm Up (600)
12 x 50's on :50 

Set (2400)
100 kick on 2:15
8 x 100 on 1:30 
…long and smooth
200 kick on 4:30 
6 x 100 on 1:30 
…build
300 kick on 6:45  
4 x 100 on 1:30
…FAST
 
Set (300)
6 x 50's drill on 1:00
 
Cool-down (200)
200 EZ choice swim