Workout

Warm-Up (400)
Swim 200, Drill 100,
Kick 100

Set (800)                               
8 x 100 on 1:45                        
odd 100's
...overkick 1st /last 25                    
even 100's
...fast 1st/last 25                             
 
Set (1800)                          
3 rounds                                
100 easy 2:45
...long & smooth                           
200 IM on 3:45
...25 drill/25 swim                            
300 hard on 5:30
..Fr/IM/Fr by 100's                     
                                
Set (200)
4 x 50's on 1:15
...all FAST

Cool-down (200)                         
200 EZ