Workout

Warm-up (500)
300 Free
200 kick

Set (600)                       
4 x 150's on 2:45
...25kick/75fr/25kick
...descend 1-4                  
                        
Set (2100):                     
2 x 300 on 5:00
...d1-2
100 free on 2:15 
3 x 200 on 3:15
…d 1-3         
100 free on 2:30                   
6 x 100 free on 1:30
...d-1-3, 4-6                
100 kick on 2:30                   
                       
Cool-down (200)                       
200 EZ choice