Workout

Warm Up (600)  		 
300 choice, 200 drill     		
100 kick		
        		
Set (600)    		
2 rounds        		
100 on 1:50  		
...25 kick/75 swim   		
100 on 1:40    		
...50 kick/50swim   		
100 on 2:00  
...all kick  		
        		
Set (1000) 		
Pull Set        		
5 x 200 on 		
...3:00,2:50,2:40,2:50,3:00     		
…3 cb keep it aerobic   		
		
Set (1500)  		
300 swim on 4:30
...fr/stroke/fr by 100  	
4 x 150 free on 2:15		
300 swim on 4:30 
...last 100 stroke    		
3 x 100 swim on 1:30		
…descend 1-3		
		
Cool-down (300)		
100 kick
200 EZ