Workout

Warm-up (500) 
400 free
…every 3rd 50 back
100 kick

Set (1900)
400 free on 6:00
1 x 100 free on 2:00
...easy

400 free on 6:00
2 x 100 on 2:00
...1 ez/1 hard

400 Free on 6:00 
...(paddles & fins) 
4 x 100 free on 2:00
...2 ez/2 hard

Set (600)
6 x 100 kick on 2:20
...…last 25 BLAST

Cool-down (200)
200 EZ swim