Workout

Warm-Up (600)
300 swim, 200 drill
100 IM

Set (800)
Kick 2 x 150 on 3:00
...fly on back
Kick 2 x 100 on 2:00
...backstroke
Kick 6 x 50 on 1:10
...15m underwater
 
Set (900)
3 rounds
150 free/stroke/free on 2:15
100 IM on 1:45
50 fast kick on 1:30

Set (1200)
3 rounds
150 moderate free on 2:15
100 fast kick on 2:30
3 x 50 stroke on 1:15

Cool-down (400)
200 drill
200 Ez choice