Workout

Warm-up (600)
300 swim, 200 IM drill
100 kick

Set (400)
8 x 50 kick on 1:00
…even 50’s FAST
…1-4 choice
…5-8 free

Set (1200)
4 rounds
1 x 150 free on 2:00
…build breath 3/5/7
3 x 50 descend to FAST

Set (1000)
4 rounds 
25, 50, 75, 100
..all on 1:00

Set (600)
24 x 25’s on :30
…1 ez/3 fast
…2 ez/ 2 fast
…3 ez/ 1 fast
--repeat

Cool-down (400)
200 kick
200 moderate/100 EZ