Workout

Warm-up (600)
400...50 free/50 drill
200 kick

Set (500)
2 rounds
75 kick on 1:30         
75 stroke drill on 1:15
100 (25 stroke/75 free) on 1:30

Set (1800)
3 rounds - IM order:
6 x 100 on 1:30
1) 25 fly/75 free  
2) 25 fly/25 back/50 free  
3) 100 IM  
4) 100 free  
5) 100 stroke fast  
6) 100 ez on 2:00

Set (300)
12 x 25’s kick on :35
…FAST  

Cool-down (200)
200 EZ choice