Workout

Warm up (500)
400 free
100 kick

Set (600)
4 rounds
1 x 75 on 1:15
...RT/LT/CU
1 x 75 on 1:15
...3/5/7 CB

Set (1200)
300 free on 4:30
...ez/med/hard
3 x 100 on 1:30
200 free on 3:00
...all hard
2 x 100 on 1:20
100 free on 1:30
2 x 50 on :35

Set (700)
10 x 50 on 1:00
...under/over
8 x 25 on :30

Cool-down (200)
EZ 200 choice