Workout

Warm-Up: (800) 
2 rounds:
200 swim/100 kick
100drill

Set (600)
12 x 50 kick on 1:00
… Descend 1-3…
....Fins OK

Set (1000) 
5 x 200 on 3:15
#1,3, 5 long & strong
#2&4 fast

Set (1000) 
4 rounds (IM order)
50 kick on 1:15
50 scull on 1:30
50 swim on 1:15
100 IM on 2:00

Set (600)
2 x 300 pull on 4:15

Cool Down: (400)
200 Kick
200 EZ Choice