Workout

Warm-up (500)
400 swim
…50 free/50 drill
100 kick

Set (1000)
2 x 150 Free on 2:20
2 x 100 Kick on 1:50
... (6 kicks/3 strokes)
2 x 150 Free on 2:20
2 x 100 Kick on 1:50
... (12 kicks/3 strokes)

Set (600)
16 x 50  on 1:00
…25 easy/25 fast 80%

(900)
12 x 75 on 2:30
...1-4 ez/med/hard
...5-8  25ez/50 hard
...9-12  ALL HARD


Cool-down (200)
200 Easy