Workout

Warm-up (600)
600 FREE
...EVERY 4TH 25 KICK

Set (800)
Swim 16 x 50 on 1:05
1 fast, 1 form, 
2 fast, 2 form,
3 fast, 3 form, 
4 fast 

Set (1200)
3 x 200 on 3:15
...descend 1-3
rest 1 min
6 x 100 on 1:45
...75 swim/25 FAST  

Speed Set (200)
4 x 50 on 1:30
…(1-2)25 SPRINT/25 ez
…(3-4)25 ez/25 SPRINT 

Cool-down (200)
200 easy choice