Workout

Warm-up (500)
300 swim, 100 kick
100 drill

Set (600)
8 x 75’s kick on 1:30
1-1st 25 Fast
2-2nd 25 fast
3-3rd 25 fast
4-all fast

Set (600)
4 x 150’s on 2:15
...50 ez/50 moderate/
50 Hard 

Set (800)
8 x 100’s on 1:30
...fins and paddles
...first and last 25 FAST

Set (500)

Cool-down (200)
200 easy