Workout

Warmup (500)  	
300 swim/100 drill
100 kick	
	
Set (600)        	
4 x 50 on 1:10  	
…25 kick/25 scull     	
4 x 50 on 1:00  	
…25 kick/25 breast    	
4 x 50 on :50   	
…25 drill/25 free      	
       	
Set (900)        	
Pull set/bilateral/aerobic        	
2 x 150 on 2:00 	
2 x 150 on 2:10 	
2 x 150 on 2:20 	
        	
Set (1000)       	
2 x 100s breast on 1:50     	
50 choice kick on 1:10	
2 x 100 back on 1:40	
50 choice kick on 1:10	
2 x 100 IM on 1:30	
50 choice kick on 1:10	
2 x 100 free on 1:20	
50 choice kick on 1:10

Cool-down (200)
200 EZ choice