Workout

Warm Up (500)
2 rounds
100 free/50 nonfree/100 kick
15 sec between each

Set (1200)
2 rounds
100 easy 2:00
200 mod 3:30
300 hard 4:30

Set (1700)
200 on 3:15
…build
4 x 150 on 2:30
…D 1-4
4 x  50’s on 1:00
…fast
300 on 5:00
4 x 100 on 2:00
…choice
…last 25 spring

Set (200)
8 x 25's on :40
...Even FAST
...odd EZ

Cool-down (200)
200 choice