Workout

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

Set (600)
Kick 2 x 150 on 3:00
...fly on back
Kick 2 x 100 on 2:00
...backstroke
Kick 2 x 50 on 1:00
...1/2 underwater
...NO BOARDS on all

Set (900)
3 rounds
150 moderate fr on 2:15
100 fast kick on 2:15
50 stroke on 1:00

Set (600)
2 rounds
150 fr/stroke/fr on 2:15
100 IM/free on 1:30
50 fast kick on 1:15

Cool-down (400)
200 drill
200 EZ choice