Workout

Warm-up (600)
2 rounds
75 free/25 back
75 free/25 breast
75 free/25 fly

Set (600)
4 x 50 choice on 1:00
4 x 100 build on 1:40

Kick Set (600)
3 x 100's stroke on 2:15
6 x 50's flutter kick
...25 FAST/25 easy

Set (1200)
24 x 50's on 1:10
...1 ez/3 FAST
...2 easy/3 FAST
...3 easy/1 FAST
---2 X

Cool-down (200)
50 swim/50 kick
...2 X