Workout

Warm-up (300)
300 choice

Set (200)
8 x 25 on :30
...odd under
...even swim

Set (2000)
4 x 100's on 1:30
...#4 Fast
100 kick on 2:00
3 x 100's on 1:30
...#3Fast
200 kick on 2:00
2 x 100 on 1:30
300 kick on 6:00
1 x 100 on 1:30
...FAST
400 kick on 8:00

Cool-down (300)
200 moderate
100 ez