Workout

Warm-up (500)
300 Free
200 kick

Set (600)                       
4 x 150's on 2:30
...25kick/75fr/25kick
...descend 1-4                  
                        
Set (2100):                     
2 x 300 on 4:30
...d1-2
100 drill on 2:00       
3 x 200 on 2:50
…d 1-3         
100 drill on 2:00                        
6 x 100 free on 1:15
...d-1-3, 4-6                
100 kick on 2:00                      
                       
Cool-down (200)                       
200 EZ choice