Workout

Warm Up (500)
Swim 500 choice

Set (500)
200 kick on 4:15
150 free on 2:45
…ez/med/hard
3 x 50 stroke on 1:20

Set (1400)
2 rounds 
(1:30 on 2nd round) 
2 x 200 Free on 3:20
…descend 1-2
2 x 100 Free on 1:40
…descend 1-2
2 x 50 Free on :50
…15m Blast
REST 1:00
 
Set (300)
6 x 50 kick on 1:20
...1 easy/1 fast

Cool-down (300)
100 drill
200 EZ choice