Workout

Warm-up (500)
500 choice
...75 swim/25 kick

Set  (1800)
300 swim on 4:30
...descend by 100’s
2 x 150 on 2:15
...ez/med/hard
3 x100 free on 1:30

200 swim on 2:45
2 x 100’ s on 1:30
4 x 50’s on :45

100 swim HARD
2 x 50’s on :45
4 x 25’s on :30

Set (500)
20 x 25’s kick on :30

Set (100)
4 x 25’s on :20/:30
...FAST