Workout

Warm-up (600)
400 CATCH-UP Free
200 kick

Set (1000)
4 x 100 free on 1:30
6 x 50 on :45
…descend 1-3, 4-6 
2 x 100 free on 1:30
…15m FAST/easy  
100 free EZ
 
Set (1500)
6 rounds
100 moderate kick on 2:15
...odd rounds 
50 sprint! free
100 drill on 3:00
...even rounds
100 sprint free
50 drill on 3:00
 
Cool-down (200)
200 EZ swim