Workout

Warm Up (500)
200 swim, 200 drill,
100 IM

Set (300)
12 x 25 on :40
...8,6,4,3 balance kick
...repeat x 3

Set (1700)
6 x 50 on :40,
…then 50 easy
4 x 100 on 1:20 
…then 50 easy
REST an Extra Min.
4 x 150 on 2:00 
…then 50 easy
2 x 200 on 2:40 
…then 50 easy

Set (500)
5 x 100 kick on 2:15
… 25 smooth, 50 fast,
 …25 smooth 

Cool-down (200)
200 EZ