Workout

Warm-up (500)
400 swim
…50 free/50 drill
100 kick

Set (600)
4 x 150's on 2:30
…50 drill/50 dps
50 build
 
Set (2000)
4 x 500 free on 7:30
…BEST AVERAGE
 
Kick Set (300)
300 kick
 
Cool-down (200)
moderate to ez
200 swim