Workout

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

Set (600)
6 x 100 on 2:00 
…75 free/25 reverse kick
…IM order – no flutter kick

Set (800)
2 rounds
100 IM on 1:45
2 x 50 breast drill 1:00 
200 free on 3:15 

Set (1200)
200 strong on 3:15
2 x 300 on 4:30
...steady pace
3 x 100's on 1:30
descend 1-3
200 fast
 
Cool-down (200)
200 EZ