Workout

Warm Up (500)            
200 choice, 200 drill                   
100 kick                
                        
Set (600)               
2 rounds                        
100 on 1:50             
…50 kick/50 swim              
100 on 1:40             
…25 kick/75 swim               
100 on 2:00  
...all kick             
                        
Set (800)              
Pull Set                        
4 x 200 on              
...3:00,2:50,2:40,2:50,3:00                     
…3 cb keep it aerobic                   
                
Set (1200)              
300 swim on 4:30
...fr/stroke/fr by 100          
4 x 150 free on 2:15            
...last 100 stroke              
3 x 100 swim on 1:30 
…descend 1-3            
                
Cool-down (300)         
100 kick
200 EZ