Workout

Warm-up (500)
300 (50 catch–up/50 fr)
200 kick

Set (1000)
3 x 200 free on 3:20
…last 50 fast kick
4 x 100's on 1:30
…75 free/25 back

Set (1200)
4 x 75’s on 1:15
...25 fr/25 stroke/25 fr
4 x 100's on 1:30
...descend 1-4
10 x 50's on :45
...25 easy/25 FAST

Set (300)
12 x 25's on :20/:40
...odd EZ
...even SPRINT

Cool-down (200)
200 EZ Free