Workout

Warm-up (500)
10 x 50’s on :500

Set (600)
3 rounds
50 kick on 1:00
100 swim (back/free) 1:30
50 kick on 1:00

Set (1600)
150 fr /back/fr on 2:15 
… by 50
50 fr fast on 1:00
150 fr /back/fr on 2:15 
..by 50
50 fr/50 br fast on 1:00
150 fr /back/fr on 2:15 
..by 50
50 fr/50 br/50 back fast
150 fr on 2:00
50 fr/50 br/50 bk/50 fly fast
…on 2:30

Set (300)
300 pull 
…5cb

Cool-down (200)
200 EZ choice