Workout

Warm-up (600)		 
300 swim, 200 drill		
100 kick		
		
Set (600)		
4 x 150 on 2:30		
50 d/50 k/50 s		
		
Set (1400)		
4 rounds		
100 build on 1:45		
200 FAST on 3:00		
50 EZ on 2:00		
		
Set (600)		
12 x 50's kick on 1:00		
...25 moderate/25 FAST  		
		
Cool-down (200)		
200 EZ swim