Workout

Warm-up (400) 6 mins						 
400 swim 
 
Set (800)
2 rounds 
4 x 100 on 2:00				
...1-2 free on 1:30  
...3-4 stroke on 2:00
...  (build/descend) All

Set (1000)
2 rounds
10 x 50's on 1:00 
...odd-easy free
...even-FAST - choice 
…last 2 KICK (9 & 10)

Set (400)
400 swim/kick choice (25/25)
...moderate 150, 
..50 FAST, 
...150 easy

Cool-down (200)
200 EZ