Workout

Warm-Up (600)
Swim 300, Drill 200,
Kick 100

Set (600)                               
6 x 100 on 1:30                         
odd 100's
...overkick 1st /last 25                    
even 100's
...fast 1st/last 25                             
 
Set (1800):                             
3 rounds                                
100 easy 2:15
...long & smooth                           
200 IM on 3:15
...25 drill/25 swim                            
300 hard on 4:30
..Fr/IM/Fr by 100's                     
                                
Set (200)
8 x 25's on :30
...all FAST

Cool-down (200)                         
200 EZ