Workout

Warm-up (600)
600 swim/kick
...every 3rd 50 kick

Pull Set (500)
1 X 200 …rest 10
2 X 100…rest 20
2 x 50..rest 10

Set (2100)
500 on 7:30
2 X 50 kick on 1:05
50 easy on 1:20

400 on 6:00
2 X 50 kick on 1:05
50 easy on 1:20

300 on 4:30
2 X 50 kick on 1:05
50 easy on 1:20

200 on 3:00
2 X 50 kick on 1:05
50 easy on 1:20

100 on 1:30
2 X 50 kick on 1:05
50 easy

Cool-down
200 EZ choice