Workout

Warm-up (600)
600 FREE
...EVERY 4TH 25 KICK

Set (800)
Swim 16 x 50 on 1:00
1 fast, 1 form, 2 fast, 2 form,
3 fast, 3 form, 4 fast 

Set (1000)
3 x 200 on 3:00
...descend 1-3
rest 1 min
4 x 100 on 1:45
...75 swim/25 FAST kick  

Speed Set (400)
8 x 50 on 1:30
...25 FAST/25 easy
...25 easy/25 FAST 

Cool-down (200)
200 easy choice