Workout

Warm-up (500)
300 swim, 200 drill
100 stroke

Set (600)
12 x 50s on 1:10
25 flutter/25 choice

Set (900)
2 rounds
100 on 2:00
…last 25 kick
150 on 3:00
…last 50 kick
200 on 4:00
…last 100 kick

Set (300)
4 rounds
…IM order
...25 fast Kick on :45 
...50 swim on 1:15

Cool-down (300)
100 kick
200 EZ