Workout

Warm-Up (600)
Swim 12 x 50's on:50

Set (600)                       
6 x 100 on 1:30                     
...(last 25 FAST 25)

Set (1800)                      
3 x 200 on 3:00/2:45                         
...odds Mod/evens Hard                  
4 x 150 on 2:15/2:00                 
...odds Mod/evens Hard                  
4 x 100 on 1:30/1:15                 
...odds Mod/evens Hard                  
4 x 50 on :45/:35                   
...odds Mod/evens Hard                  
                        
Cool-down (400)                         
200 kick
200 easy